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The Colorful Plate
Entrees

Peer Review Status: Internally Reviewed by Cancer Center Staff
First Published: 2000

Shepherd's Pie

 Submitted by: Lisa James
John and Mary Pappajohn
Clinical Cancer Center
Source: American Heart Association
Low-Fat, Low Cholesterol Cookbook

1-1/2 pounds potatoes, peeled

1/4 cup skim milk

 1/4 cup fresh parsley, chopped

3/4 cup chicken stock, (see following recipe)

1/8 teaspoon freshly ground pepper to taste 1/2 teaspoon salt
1 pound very lean ground sirloin 1/8 teaspoon freshly ground black pepper to taste
1 large onion, finely chopped

1 large bell pepper, finely chopped

 2 Tablespoons Worcestershire sauce

1 Tablespoon cornstarch
3 medium carrots, chopped 2 Tablespoons cold water
1/2 cup green peas, fresh or frozen
1 medium tomato, chopped
  1. Boil potatoes until tender. Mash together with skim milk and pepper until smooth. Keep warm.
  2. Preheat oven to 350°. Heat a heavy nonstick skillet, at least 10 inches in diameter, over medium high heat. Add ground beef and sauté, stirring occasionally, 4-5 minutes until meat is no longer pink. Pour contents of pan into colander lined with paper towels. Allow fat to drain out. Return meat to pan, add onion and cook until onions are translucent, 4-5 minutes. Add bell pepper, carrots, peas, tomato, parsley, chicken stock, salt, pepper, and Worcestershire sauce. Simmer uncovered 15 minutes.
  3. Dissolve cornstarch in water and stir into meat mixture.
  4. Spoon into an ungreased 10"x10"x2" or 9"x11"x2" baking dish. Spread mashed potatoes over surface using a fork for texture. Bake 30-35 minutes or until lightly browned.
Serves: 6 Nutrition Facts
Calories: 220 Saturated Fat: 1 gm
Carbohydrate: 26 gm Fiber: 4 gm
Cholesterol: 52 mg Protein: 21 gm
Fat: 4 gm Sodium: 360 mg

Fireworks

Chicken Stock for Shepherd's Pie

3 pounds chicken, skinned and all visible fat removed 2 large carrots, chopped

1 teaspoon whole peppercorns, or to taste

3 quarts water 1/2 inch piece fresh ginger, peeled, chopped (optional)
1 medium onion, coarsely chopped 1 bay leaf
2 stalks celery, chopped 1 teaspoon dried thyme
  1. In large stockpot, bring all ingredients to boil over medium high heat. Reduce heat and simmer, partially covered, for at least 1 hour until chicken is tender. Frequently skim the froth from the top. Remove chicken and strain stock. The chicken meat can be used in salads.
  2. To defat the stock, refrigerate until fat hardens on surface, then remove and discard. The stock may gel during refrigeration, this is natural.
Because good chicken stock is essential in so many recipes, prepare a large batch, freeze it in ice cube trays and then transfer the cubes to plastic freezer bags to be used as needed.

Serves: Makes 2-1/2 quarts
Nutrition Facts (from American Heart Association Low-Fat, Low Cholesterol Cookbook)

Calories: 319 Saturated Fat: 2 gm
Carbohydrate: 38 gm Fiber: 4 gm
Cholesterol: 68 mg Protein: 30 gm
Fat: 6 gm Sodium: 327 mg

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