Shepherd's Pie With Healthier Mashed Potatoes: Ingredients

Shepherds Pie with Healthier Mashed Potatoes
Serves 6-8
Ingredients:
For the Healthier Mashed Potatoes:
2 large potatoes
1 head cauliflower
2/3 cup 2% milk (could use skim or 1%)
3 Tablespoons butter, divided
salt & pepper
For the Shepherds Pie filling:
1lb ground beef

1/3 cup onion, chopped
2 garlic cloves, mincedsalt & pepper
3 Tablespoons flour
1 Tablespoon tomato paste
1 Tablespoon Worcestershire sauce
1 Tablespoon soy sauce
1 can (14.5oz) chicken broth
2 cups frozen vegetable medley
Directions:
1. For the Healthier Mashed Potatoes: Wash and chop potatoes into 2
pieces, then steam in a steamer basket fitted into a large pot for 5
minutes.
2. Chop cauliflower into roughly the same sized pieces. Add on top of
the potatoes and cook for an additional 10 minutes, or until
potatoes and cauliflowers are very tender. Pour into a large food
processor fitted with a whipping blade, or a large bowl if using a
handheld mixer.
3. Melt butter and warm milk in a saucepan or in the microwave, and
add to the potatoes and cauliflower. Add salt & pepper to taste, then
process until very smooth.
4. For the Shepherds Pie filling: Pre-heat oven to 400 degrees. Brown
ground beef, onions, garlic, salt, and pepper in a large skillet over
medium-high heat. Drain, and then return to the skillet. Sprinkle in
flour, stir well and cook for 1 minute.
5. Add tomato paste, worcestershire sauce, soy sauce and chicken
broth to the skillet. Bring to a boil, then lower heat and simmer for
5-6 minutes, or until sauce is thick. Add frozen vegetables and more
salt and pepper, to taste.
6. Pour mixture into a large, ovenproof casserole dish. Top with
healthier mashed potatoes and dot the top with remaining butter,
salt, and pepper.
7. Place casserole dish on a foil-lined sheet pan (in case the sauce
overflows) and bake for 20-30 minutes, or until top is golden brown.
http://iowagirleats.com/2012/03/15/healthier-mashed-potatoes-thatactually-taste-good/
Healthier Meat Lasagna

Prep Time 40 minutes | Total Time1 hour 20 minutes | Serves 4
Ingredients
6 whole-wheat lasagna noodles (about 4 ounces total), broken in
half
1 tablespoon olive oil
1 medium onion, chopped
1 small eggplant (1 pound), peeled and cut into 1/2-inch pieces
2 garlic cloves, minced
Coarse salt and ground pepper
1/2 pound ground sirloin
1 can (10.75 ounces) tomato puree
1 pint (1 percent) cottage cheese (2 cups)
1/4 cup plus 2 tablespoons grated Parmesan (1 1/2 ounces)

1/2 cup shredded part-skim mozzarella (2 ounces)
Directions
1. Preheat oven to 375 degrees. Place noodles in an 8-by-8-inch baking
dish, and cover with hot tap water; set aside to soften.
2. In a 5-quart Dutch oven or heavy pot, heat oil over medium-high.
Add onion, eggplant, and garlic; season with salt and pepper. Cover
and cook, stirring occasionally, until eggplant is very tender, 8 to 10
minutes. Add sirloin, and cook, breaking up meat with a spoon, until
no longer pink, 3 to 5 minutes. Add tomato puree, and cook until
thickened, 3 to 5 minutes. Season meat sauce with salt and pepper.
3. Meanwhile, in a medium bowl, combine cottage cheese and 1/4 cup
Parmesan; season with salt and pepper. Remove noodles from
baking dish, discarding water.
4. Spread about 1/4 cup meat sauce in bottom of dish, and top with 4
noodle halves. Layer with 1/3 cheese mixture, then 1/3 sauce.
Repeat twice with remaining noodles, cheese mixture, and sauce.
Sprinkle with mozzarella and remaining 2 tablespoons Parmesan.
Bake until lasagna is bubbling and cheese topping is golden, 30 to
35 minutes. Let stand 10 minutes before cutting and serving.
http://www.marthastewart.com/336865/healthier-meat-lasagna
Baked Fish and Chips

Total Time: 45 min | Prep: 10 min | Cook: 35 min | Yield: 4 servings
Ingredients
For the Chips:
3 medium russet potatoes (1 1/4 pounds)
1/4 cup extra-virgin olive oil
Pinch of cayenne pepper
Kosher salt
For the Fish:
Olive oil cooking spray
2 3/4 cups crispy rice cereal
Kosher salt and freshly ground black pepper
3 large egg whites
1 1/2 pounds skinless, boneless Pollock (or other firm white
fish), cut into 2-by-4-inch pieces
Tartar sauce and/or malt vinegar, for serving (optional)
Directions
1. Position racks in the upper and lower thirds of the oven and
preheat to 450 degrees F using the convection setting, if
available. Place a baking sheet on one of the racks to preheat.
2. Prepare the chips: Cut the potatoes into 1/4-inch-thick sticks.
Toss with the olive oil and cayenne in a bowl. Carefully remove
the hot baking sheet from the oven, add the potatoes and
spread in an even layer. Use a rubber spatula to scrape any oil
from the bowl over the potatoes. Bake on the top oven rack,
turning once, until browned and crisp, 25 to 30 minutes.
Season with salt.
3. Meanwhile, make the fish: Set a wire rack on a baking sheet
and coat with cooking spray. Lightly crush the cereal in a bowl
with your fingers. Add 2 teaspoons salt, and black pepper to
taste. In another bowl, whisk the egg whites and a pinch of salt
until frothy.
4. Dip the fish in the egg whites, then roll in the cereal crumbs to
coat. Place the fish pieces on the rack (position them on their
sides so that the majority of the crust is exposed) and mist
with cooking spray.
5. Bake the fish on the bottom oven rack until crisp and just
cooked through, about 12 minutes. Season with salt and black
pepper. Serve the fish and chips with tartar sauce and/or malt
vinegar, if desired.
http://www.foodnetwork.com/recipes/food-network-kitchens/bakedfish-and-chips-recipe.print.html
Cauliflower Pizza Crust

Prep Time: 10 minutes | Cook Time: 20 minutes | Total Time: 30
minutes | Servings: 3
Ingredients
1 medium head cauliflower, cut into florets
1 egg
1/2 cup mozzarella, shredded
1/4 cup parmigiano reggiano (parmesan), grated
1 teaspoon oregano or Italian seasoning blend
salt and pepper to taste
Directions
1. Rice the cauliflower in a food processor, place it in a microwave safe
dish and microwave for 8 minutes or until cooked.
2. Place the cauliflower in a tea towel and squeeze as much moisture

out as you can.
3. Mix the cauliflower, egg, mozzarella, parmesan, oregano, salt and
pepper, press the mixture onto a baking mat or parchment paper
lined baking sheet and bake in a preheated 450F oven until lightly
golden brown, about 15-20 minutes.
http://www.closetcooking.com/2013/02/cauliflower-pizza-crust-withbbq.html
Broccoli Quinoa Quesadillas

Prep Time: 15 minutes | Cook Time: 15 minutes | Total Time: 30 minute
Ingredients
1/4 c. quinoa, cooked in vegetable broth according to package

directions
1/2 c. frozen chopped broccoli, thawed
1 c. shredded sharp cheddar cheese
salt + pepper to taste
4 medium whole wheat tortillas
2 tsp. olive oil
Instructions
1. Combine quinoa, broccoli, and cheese in a medium bowl. Season
with salt and pepper to taste. Divide mixture evenly onto one half of
each tortilla; fold top of tortilla onto filling.
2. Heat one teaspoon of oil in a medium cast iron skillet over medium
heat; swirl to coat. Place 2 quesadillas in skillet and cook until
browned, about 3 minutes on each side. Add another teaspoon of oil
to skillet and repeat with remaining quesadillas. Cut into wedges
and serve.
http://ohmyveggies.com/recipe-broccoli-quinoa-quesadillas-a-cast-ironcookware-primer/#fEetkfu85rMXUKjk.99
Ingredients
1 3/4 cups (14 oz/440 g) quinoa

1 1/3 cups (11 fl oz/345 ml) vegetable stock or water - I used
vegetable stock as it adds more flavor
1 cup (5 oz/155 g) all-purpose flour
5 ounces (155 g) low-moisture mozzarella cheese, cut into 1/4 inch
cubes (6-mm) - 5 ounces is about half of a standard sized
mozzarella rectangle, or 3 1/4-inches by 21/4-inches if you want to
be exact. If you go over or under a bit on the cheese, it's totally ok!
1/4 cup (1 oz/30 g) grated Parmesan cheese
1 teaspoon kosher salt
1/4 teaspoon pepper (optional)
4 green onions, white and tender green parts only, thinly sliced
1 large egg
2 large egg yolks - only use large eggs here, not extra large
safflower, canola or olive oil for frying - You can use any high heat oil
of preference here.
Instructions
1. Heat up a heavy-bottomed saucepan (I used my Le Crueset Dutch
oven) over medium-high heat and add the dry quinoa.
2. Using a wooden spoon, stir constantly until lightly toasted and
aromatic, about 5 minutes. You will hear the quinoa make a
crackling sound almost like popcorn popping as it's cooking. You will
also smell a nutty aroma.
3. Pour in the stock and bring to a boil. Mine boiled right away as I
used my cast-iron Dutch oven.
4. Reduce heat to medium-low, cover and simmer until all the water or
broth is absorbed and the quinoa is tender, but with a bit of a bite
remaining at the center, 10-12 minutes. You should take a peek at

the quinoa at the 7 minute mark just to see how it's coming along,
and give it a quick stir as well. Once the quinoa has finished
cooking, remove it from the heat and pour it into a large bowl to
cool completely. I use the same bowl that I'm going to make the
patties in. If you want it to cool faster, throw it in the fridge for a bit.
5. While the quinoa is cooling, lets prep the rest of the ingredients. Cut
up your 5-ounces of mozzarella cheese into small 1/4-inch pieces.
The cubes by no means have to be exact in shape and size, (it's not
baking here) you just want them to be small enough as they are
going to be in the quinoa cakes and you don't want huge chunks in
there.
6. Wash and thinly slice your green onions.
7. Separate your two egg yolks.
8. Lastly, measure out your flour and Parmesan cheese. Don't have
grated parmesan on hand but have shredded? Here's a quick and
easy trick to get some grated parmesan. Measure out your shredded
cheese and then get out your mini food processor, process the
cheese and presto, it instantly turns into grated cheese. I do this
often as I usually don't have grated cheese on hand. You can also do
this trick with solid parmesan cheese.
9. Add to the cooled quinoa the flour, parmesan cheese, mozzarella
cheese, 1 teaspoon kosher salt, and 1/4 teaspoon pepper.
10.
Toss gently to mix, using your hands or a rubber spatula. I just
use a spatula here and make sure that I scrape up from the bottom
and mix well. The mixture will resemble a whole-wheat flour
mixture.
11.
Add in the green onions, whole egg, and egg yolks.
12.
Stir until the mixture comes together and resembles a soft
dough. I used a spatula at first to mix everything around and to get
the eggs blended in, and then I just went in there with my hands so
that it all got mixed together well. I mean you're going to be making
the patties next with your hands, so why not just get them messy.
13.
Line a rimmed baking sheet with parchment paper. Shape the
mixture into 10 cakes, each about 2-inches (5 cm) in diameter and 1
1/2-inches (4 cm) thick. It's truly like making burger patties. You just
press down and mold the patties in the palm of your hand. The
dough actually mixes together very easily, almost like play dough.
Your hands will get a bit sticky and by the end of making these
cakes, your hands will be covered in a somewhat sticky flour and
quinoa mixture.
14.
Set each cake on the prepared baking sheet as you finish.
15.
After all of the cakes have been made, place them in the
refrigerator for 10 minutes to set.
16.
Line another rimmed baking sheet with paper towels. Get out
a large non-stick skillet or cast iron skillet, and pour in the oil to a
depth of 1/4-inch (6 mm). I don't measure out 1/4-inch exactly, I just
put in enough to cover the bottom of the pan and then some.
17.
If you don't want to use that much oil, then I will show you
another way at the bottom of the post. I do have to say that I prefer
the cakes when cooked this way.
18.
Heat the skillet and oil over medium-high heat until the oil is
simmering, but not smoking. You will hear some pops and then you
will know the oil is ready.
19.
Take 5 cakes and put them in the hot pan.
20.
Fry the cakes, turning once with a spatula or a pair of tongs,
until golden brown and crisp, 2-3 minutes per side.
21.
Transfer the cooked cakes to the prepared baking sheet to
drain.
22.
Repeat the process with the remaining 5 cakes. Remember,
the second batch cooks up much quicker than the first, so keep an
eye on those cakes. I love how the cheese oozes out of the cakes as
they're cooking ,and then it gets all brown and crisp, almost like a
grilled cheese sandwich. Yum!

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Shepherds Pie with Healthier Mashed Potatoes

For the Shepherds Pie filling:

1lb ground beef

Healthier Meat Lasagna

1/4 cup plus 2 tablespoons grated Parmesan (1 1/2 ounces)

Baked Fish and Chips

Cauliflower Pizza Crust

2. Place the cauliflower in a tea towel and squeeze as much moisture

Broccoli Quinoa Quesadillas

1/4 c. quinoa, cooked in vegetable broth according to package

1 3/4 cups (14 oz/440 g) quinoa

remaining at the center, 10-12 minutes. You should take a peek at

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