Savory Shepherd's Pie Recipe
Recipe Ingredients
3 small potatoes (3/4 pound)
2 cloves of garlic, minced
1/2 tsp dried basil, crushed
2 tbsp butter or margarine
1/4 tsp salt
2 tbsp (2-4 tb) milk
1 medium onion, chopped
1 (1/2 cup)
1 medium carrot, sliced
1 (1/2 cup)
1 tbsp cooking oil
15 oz canned red kidney beans,
1 rinsed and drained
14 1/2 oz canned whole tomatoes,
1 drained and cut up
10 oz package frozen whole kernel
1 corn or mixed vegetables
8 oz can, tomato sauce
1 tsp worcestershire sauce
1/2 tsp sugar
1 cup shredded cheddar cheese
1 (4 oz)
1 paprika (optional)
Recipe Preparation
Peel and quarter potatoes. Cook, covered, in a small amount of
boiling lightly salted water for 20-25 minutes or until tender.
Drain. Mash with a potato masher or beat with an electric mixer on
low speed. In a small saucepan cook garlic and dried basil in
margarine or butter for 15 seconds. Add to mashed potatoes along with
salt. Gradually beat in enough milk to make light and fluffy. Set
aside. For filling, in a medium saucepan cook onion and carrot in hot
oil until onion is tender but not brown. Stir in kidney beans,
tomatoes, frozen vegetables, tomato sauce, Worcestershire sauce, and
sugar. Heat until bubbly. Transfer vegetable mixture to an 8x8x2"
square baking pan. Drop mashed potatoes in 4 mounds over vegetable
mixture. Sprinkle with cheddar cheese and, if desired, paprika.
Bake, uncovered, in a 375F oven for 25-30 minutes or until heated
through and cheese begins to brown.
Servings: 4
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Food Tips of the Week
Diet hints and tipsIn deciding on a diet, it is essential to attempt to lower your consumption of fat, salt and refined carbohydrates.
Some lower carbohydrate diet guidlines:
* Use soy flour or soy baking mix. When you need to use flour for baking, substitute soya flour or a bake mix like Atkins baking mix. In most cases, you may change your favorite recipes that use conventional wheat flour to use these low carbohydrate alternatives.
* Make low carbohydrate breadcrumbs for breadcrumb coated foods. Whilst you can sometimes buy low carb breadcrumbs, you can make them at home by using reduced carbohydrate bread. All you have to do is simply toast the reduced carb bread in a pre-heated oven on a baking tray. Once it is well toasted, whizz it in your food processor or blender. Keep in an airtight jar.
Foods high in flavonoids
(inlcudes lettuce, kale, kidney bean and chamomile)
The compounds known as flavonoids which exist in these fruits and vegetables are believed to be good in helping to prevent cancer.
Nutritionalists researching the medical effects of flavonoids believe that they may well also have numerous other health benefits, including, but not limited to, anti-asthma and antiplatelet activities..
A good number are also good for weight loss, so should be included in every weight loss program.
Savory Shepherd's Pie Recipe - Recipes 4u
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