Shepherd’s Pie with Fall Vegetables
- 1 pound good quality ground beef
- olive oil
- 1/2 large yellow onion, peeled and diced
- 1 parsnip, peeled and diced
- 1 turnip, peeled and diced
- 1/2 lb Brussels sprouts, trimmed and halved
- 2 Tbsp unsalted butter
- 2 Tbsp flour
- 1 15 oz can Swanson’s beef broth
- 1 bouillon cube of your choice, I used a mushroom stock cube, dissolved in a tiny bit of boiling water
- instant mashed potatoes
- 1/2 cup grated Irish cheddar cheese
- Set oven to 350F
- Lightly coat the bottom of a 10″ skillet with olive oil, I used my cast iron skillet. Brown the lamb, breaking it apart as it cooks. Remove it to a plate.
- In the same pan saute the onion for a few minutes, and then add the parsnip, turnip and sprouts. Saute for a few minutes, then add a splash of broth, and cover to let them steam until just barely tender. Remove them to the plate with the meat.
- Make the gravy in the same skillet…melt the butter and add the flour, stir to combine and cook for a few minutes, just until it starts to turn light brown. Add the broth and the bouillon and stir until the gravy thickens. Add salt and black pepper to taste.
- Add the meat and veggies back into the pan and blend. Cover loosely with foil and set in the oven while you make the mashed potato topping.
- Make 6 servings of the mashed potatoes according to the directions. Add the cheese when you add the dried potatoes to the liquid.
- Spread or pipe the potatoes onto the top of the skillet. Put back in the oven for about 20-30 minutes until everything is hot and bubbly and the potatoes have started to brown. You can put the skillet under the broiler for more color if you like. I like to set the skillet on a baking sheet to catch any possible drips.
- If you don’t see ground lamb in the meat case, ask the butcher, mine ground some up fresh for me. In a pinch you can use ground beef.
- If you like you can add some fresh herbs into the mixture before topping it with the potatoes. Parsley, thyme, or sage would be good choices.
Pretty Autumn Soup
Total Time: Prep: 15 min. Cook: 20 min.
Makes: 6 servings
- 2-1/2 cups cubed peeled butternut squash
- 1 large sweet potato, peeled and cubed
- 3 medium carrots, sliced
- 1/4 cup thawed orange juice concentrate
- 3 cups fat-free milk
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 3 tablespoons reduced-fat sour cream
- 2 tablespoons minced chives
- 1 tablespoon sesame seeds, toasted
- Place the squash, sweet potato and carrots in a steamer basket; place in a large saucepan over 1 in. of water. Bring to a boil; cover and steam for 12-16 minutes or until tender. Cool slightly. Transfer to a food processor; add juice concentrate. Cover and process until smooth.
- Transfer to a large saucepan; stir in the milk, salt and pepper. Cook and stir over low heat until heated through (do not boil). Top each serving with 1-1/2 teaspoons sour cream, 1 teaspoon chives and 1/2 teaspoon sesame seeds.
1 cup: 166 calories, 1g fat (1g saturated fat), 5mg cholesterol, 190mg sodium, 33g carbohydrate (19g sugars, 6g fiber), 7g protein. Diabetic Exchanges: 1-1/2 starch, 1 vegetable, 1/2 fat-free milk.
- Total: 15 min
- Prep: 10 min
- Cook: 5 min
- Yield: 6 to 8 servings
- Level: Easy
- 1 pint fresh strawberries, washed, dried and hulled
- 1 pint fresh raspberries
- 2 bananas, peeled, cut into 2 to 2 1/2-inch slices
- 12 ounces thick, salted pretzels
- 4 ounces dried apricots
- 6 ounces roasted, salted almonds
- 4 to 6 recipes Enriched Chocolate Sauce, recipe follows
Enriched Chocolate Sauce:
- 1/2 cup heavy cream
- 2 tablespoons sugar
- 1 teaspoon ground cinnamon
- 1 tablespoon unsalted butter
- 4 ounces semisweet chocolate
- 2 teaspoons dark rum
- 1/8 teaspoon grated orange zest
Arrange all of the fondue elements on a platter.
Serve Enriched Chocolate Sauce warm with the fondue elements.
Enriched Chocolate Sauce:
In a medium saucepan over low heat, bring the cream, sugar, cinnamon and butter to a rolling boil. Remove from the heat, add the chocolate and stir until the chocolate melts. Add the rum and stir in the orange zest before serving.
Kate & Jay