Mar 28, 2011

Simple Shepard's Pie

This is a healthier version of traditional Shepard's Pie. I baked this on a chilly evening and it couldn't have been more delicious.

Shepard's Pie

  • 4 large potatoes, cubed, boiled and drained
  • 1/2 cup fat free chicken broth
  • 2 tbsp fat free sour cream
  • salt and pepper
  • paprika (for topping)
  • 1 lb 95% lean ground beef
  • 1 tsp olive or canola oil
  • 1 small onion, diced
  • 1 celery stalk, chopped
  • 2 cloves garlic, diced
  • 1 can green beans (I used french cut), drained
  • 3/4 cup chopped carrots
  • 2 tbsp flour
  • 1 cup fat free beef broth
  • 2 tbsp tomato paste
  • 1 tsp Worcestershire sauce
  • 1 tsp rosemary leaves
  • 1 tsp ground thyme
  • salt and pepper
Boil potatoes in water until cooked. Drain, then mash with with the chicken broth, sour cream, salt and pepper.

Preheat oven to 400°.

In a large pan begin to brown meat in oil. Season with salt and pepper. Before completely cooked, add onion, garlic, celery and carrots (allowing to begin cooking a bit before going into the oven). Continue to saute until meat is thoroughly cooked. Add flour, salt and pepper to the meat and veggie mixture and mix well. Add the green beans, beef broth, tomato paste, Worcestershire sauce, rosemary, and thyme and mix well. Simmer on low for 3 to 4 minutes.

Spread the meat mixture on the bottom of a glass baking dish. Top with mashed potatoes and sprinkle with paprika. Bake 20 minutes. Remove from oven and allow to cool a few minutes before digging in.

Mar 17, 2011

Asian Slaw

I found this recipe in the Parade section of my Sunday newspaper. It was simple, delicious, healthy and pretty. I thought it was even better the next day.

Asian Slaw


4 cups shredded cabbage
1 cup shredded carrots
1 small onion, finely chopped
Pinch of salt and pepper
1½ Tbsp seasoned rice vinegar
1⁄3 cup fat-free mayonnaise
1¼ tsp Asian sesame oil
½ tsp sriracha (see below)
¼ tsp sugar
1 Tbsp sesame seeds or chopped peanuts (optional)

1. Toss cabbage, carrots, onion, and salt in a bowl. Season with pepper.
2. Whisk together vinegar, mayonnaise, sesame oil, sriracha, and sugar until smooth. Taste; add pinch of salt if needed.
3. Pour dressing over shredded vegetables and toss to combine. Serve slaw immediately or chill for a few hours, tossing again before serving. Finish with a shower of sesame seeds or some chopped peanuts, if desired.

Serves: 4

Per serving: 70 calories, 8g carbs, 1g protein, 3g fat, 360mg sodium, 2g fiber, no cholesterol

Thanks to Parade for the great recipe.

We served ours as a side to grilled Asian chicken kebabs with red peppers. My husband used Hoisin sauce to brush them with before grilling.

I must have been too hungry after we grilled them, because the only photo I took was before they went on the grill!

Homemade Strawberry Sauce

Making homemade strawberry sauce is simple. I like making my own because it's so simple and I can experiment.

Start with a few cups of strawberries--or any berries for that matter--in a saucepan.

Add a half-cup of granulated sugar, two tablespoons of water and a teaspoon of real vanilla extract.

Stir until combined. Heat over medium burner until boiling. Reduce heat and simmer--stirring occasionally, until berries have broken down and sauce has thickened.

You can serve this hot or put it in a container in the refrigerator to chill. I really like it hot over angel food cake with whipped topping. Enjoy!