03/17/16 - 1:30p - Syndicated food columnist Linda Gassenheimer, and WLRN hosts Joseph Cooper and Bonnie Berman interview Della Heiman, Founder of The Wynwood Yard, a new food hub in Miami. She is also CEO of Della Test Kitchen featuring plant-based food. The open Wynwood space is a launch pad for new concepts. It also offers cooking classes for kids and other culinary classes. She talks about the exciting events.
Shepherd’s Pie - for St. Pat’s Day
Shepherd’s Pie is traditional pub dish. Some claim it as British, others as Irish. In either case it’s a quick dish to help celebrate St. Patrick’s Day. It’s made with lamb cubes, some vegetables, a tomato-based sauce and topped with mashed potatoes and cheese. Actually, beef, veal or pork can also be used.
This is a one dish meal that usually cooks slowly in the oven. I’ve shortened the time by sautéing the meat and vegetables in a skillet, topping it with mashed potatoes and placing it under the broiler for a few minutes. It’s very easy to make and freezes well. If you have time, double the recipe and save half for another quick meal.
The best lamb for this recipe is cubes cut from the leg.
Serve this as a one dish meal or open a bag of pre-washed lettuce and add sliced tomatoes and a reduced fat salad dressing.
Fred Tasker’s wine suggestion: When I see lamb, somehow I always think merlot. Try it and let me know what you think.
3/4 pound Idaho or russet potatoes
1 tablespoon olive oil
Salt and freshly ground black pepper
1 cup frozen diced/chopped onion
1 cup sliced carrots
1 cup fat free, low-sodium chicken broth, divided use
3/4 pound kabob lamb, fat removed cut into 1/2-inch cubes
2 teaspoons minced garlic
1 tablespoon flour
2 tablespoons tomato paste
1 tablespoon chopped fresh rosemary or 1 teaspoon dried
1 tablespoon Worcestershire sauce
1/4 cup shredded sharp cheddar cheese (1 ounce)
Preheat broiler. Wash potatoes, do not peel, and cut into 1-inch pieces. Place in a medium sauce pan and add cold water to cover. Cover with a lid, cook on high 15 minutes, or until potatoes are soft. Drain and mash with a potato ricer, sieve or in a food processor. Mix with olive oil and salt and pepper to taste. Set aside.
While potatoes cook, make filling. Heat a nonstick skillet over medium-high heat. Add onion, carrots and 1 tablespoon chicken broth. Sauté until onions are soft and golden, 5 minutes. Add more chicken broth if pan becomes too dry. Add the lamb and garlic. Sauté 5 minutes. Sprinkle flour on top and add the remaining chicken broth, tomato paste and rosemary. (If you are using leftover meat, add it at this point.) Simmer 5 minutes until sauce thickens. Add Worcestershire and salt and pepper to taste. Taste for seasoning adding more Worcestershire if needed. Spread mashed potatoes on top and sprinkle with cheese. Place under boiler 2 to 3 minutes or until cheese melts. Makes 2 servings.
Nutrition InformationSHEPHERD’S PIE:Per serving: 548 calories (35 percent from fat), 21.2 g fat (7.4 g saturated, 10.0 g monounsaturated),123 mg cholesterol, 45.58 g protein, 44.7 g carbohydrates, 5.8 g fiber, 444 mg sodium.Shopping List
Here are the ingredients you’ll need for tonight’s Dinner in Minutes.
To buy: 3/4 pound russet potatoes, 1 small bunch fresh rosemary or 1 bottle dried, 3/4 pound meat cut from leg of lamb or lamb kabob cubes, 1 package frozen diced onion, 6-ounce can tomato paste , 1 small bottle Worcestershire sauce and 1 small package shredded sharp cheddar cheese.
Staples: Olive oil, carrots, fat-free, low sodium chicken broth, minced garlic, flour, salt and black peppercorns.
- Lamb stew meat can be used. Remove as much fat as possible from the meat before cooking and cook the dish 5 minutes longer.
- Leftover roast lamb can be used, adding it later in the preparation as noted below.
- Use a pan that can go from stove top to broiler. If you don’t have one, cook it in the skillet and transfer to a casserole dish.
- Use a potato ricer or food mill to mash potatoes. If using a food processor, don’t over process. The potatoes will become gluey.
- Preheat broiler.
- Start potatoes boiling.
- Make filling.
- Finish potatoes.
- Complete dish and broil.
Copyright © Linda Gassenheimer
Linda Gassenheimer is the author of 20 books including her newest, The Flavors of the Florida Keys and Fast and Flavorful: Great Diabetes Meals from Market to Table. Follow Linda on Twitter: @LGassenheimer, Facebook: Linda Gassenheimer