Shepherd's Pie

Today I'm bringing you a good old fashioned stand-by meal - Shepherd's Pie!  This was originally an English recipe but Americans have stolen and used it for so long that it would be considered a stand-by American meal.  One that you can make anytime because usually you have the ingredients in your cabinet and refrigerator.  

Although it takes a bit of time to make, it is a pretty easy recipe using the very basic techniques.  Techniques that are used in so many other dishes and good to know when cooking -- that's why I'm bringing it to you now.  

You can use almost any cut of beef or lamb.  The usage of onion, celery and carrots is called a mirepoix (pronounced meer oh pwa) in classic french cooking and has become a standard for almost all western food recipes.  It's good to use this when building a recipe or sauce by adding the trio along with butter and/or olive oil. 



Shepherd's Pie  (lightened up)
12 oz top round beef steak or roast (roasts are usually bigger, but ask the butcher to cut you 12 0z of it) 
2 Medium Carrots
3 Stalks Celery
1 Large Onion
2 Cloves Garlic
1 1/2 cups frozen peas
3 Tbls Flour
1 tsp Salt
1/2 tsp Pepper
2 Tbls Olive oil
2 cups Beef Stock
5 oz Red Wine
3 Bay Leaves
1 Tbls Worscestershire Sauce
5 Medium Russet Potatoes
2 Tbls Butter
1/2 Cup Fat Free Sour Cream
1/2 Cup Fat Free Milk
1 tsp Salt
1/2 tsp Pepper
3 Scallions

Preheat oven to 400 degrees.

Cut the meat in bite size pieces.  Cut the celery and carrots in bite size pieces.  Cut the onion into a small dice.  Mince the garlic.  Chop scallions in 1/4 inch pieces.  Defrost the peas in a strainer over the sink or a plate so it can drain any excess juice.

  Put the flour in a gallon baggie with 1 tsp of salt and 1/2 tsp of pepper.  Put the beef in the bag and shake until all the pieces are fully coated.

Put 1 Tbls of the olive oil in a very large, high topped skillet and bring to a high heat.  Add the meat by taking it out in small handfuls shaking off extra flour and dropping the meat into the pan so each piece is touching the surface - not in clumps.  Let it sit without stirring for 2 minutes and then stir to get each side browned.  Or if you have tongs, use those to turn the meat to brown on all sides.  Remove from pan when the meat has been browned.  It doesn't need to be fully cooked.  Add then the second 1 Tbls of olive oil to the pan with the onion and saute the mixture for about 7 minutes on medium heat.  By this point the onions should be  golden and at that point add the garlic to the mixture and saute one more minute.  You don't need to worry about the browned bits stuck on the bottom of the pan, as you'll want those because they are what makes the sauce taste so good! 

After removing what was cooking in the pan, add the red wine to it and and simmer it until almost all of the wine has been evaporated.  Then scrape the bits on the bottom of the pan to bring them up and then add the stock.  

Next, put the beef, carrots and celery in it.  Add the 1 Tbls of Worscestershire Sauce and the 3 bay leaves.  Bring to a boil, then drop to a medium simmer and let simmer away for 40 minutes.  You may have to adjust the heat here and there so that it is not boiling away too fast but it is still simmering at a good pace.  You want it to end up so that you have the meat and vegetables in a gravy like sauce.  

If after 40 minutes it is still too watery bring the heat to a boil and let evaporate until you have it as a gravy.  Don't worry about "overcooking" the meat and vegetables will be cooked just fine.  Finally drop in the peas and stir - no more cooking on the stove the peas will cook in the oven.  Taste for seasoning.  If it needs salt and pepper you need to add it now.  Hopefully you didn't add it earlier, because if it boiled down with everything it would be too salty!

Now while the meat is cooking with all the goodies in it, you'll want to work on the potatoes or you can wait until the meat is done to do this step -- up to you.  So after you get the meat/veggies simmering away, peel and cut the potatoes into 6 even pieces.  Drop the potatoes in a large pot and add cold water until it is about 1 inch above the potatoes.  

Tip:  Don't ever add potatoes to boiling water in order to cook them.  You want the potatoes and water to come up to temperature at the same time otherwise the outsides of each potato piece will be more done than the insides!!  

Boil 18 or so minutes or until fork tender (aka fork easily goes into it).  Keep an eye on it the last few minutes - you don't want potato mush.  But you don't want to work too hard mashing them either.  They should break into two pieces when you inset a fork.

Strain the potatoes and put back in the pot.  Add the butter and start mashing.  Then add the sour cream and milk and finish mashing until you have a pretty smooth mashed potatoes.

OVEN TIME

Spray the inside of a 13x9 inch pan with vegetable oil.  Add the meat mixture.  Put the potatoes on top in dollops and then spread it out so that the whole concoction is covered with potatoes.  Put in 400 degree oven for 20 minutes.
















 

Put the chopped scallions on top to garnish (they taste great with this dish).

8 Servings - 320 cal/9 fat/40 carbs/8 fiber/23 protein/8pts+

When you're done making this dish you'll have learned so many of the very most basic of cooking techniques.

Tip on how to cut an onion: 

Homemade Broths/Stock

Hey, what do you know about homemade broths or stocks?  Hopefully after this blog entry, you will know more than you did.  ;)

Broths are made with the meat on the bone.  Once cooked, the meat can be used for various things like casseroles, salads, sandwiches and so much more.

Stocks are made from the bones or carcass of the animal you’re using.  I suggest only chicken or beef as in my experience; pork does NOT make a tasty broth.

CHICKEN BROTH

1 whole 3-4 lb chicken

2 stalks of celery

1 carrot

2 medium tomatoes

1 large onion

1 clove garlic (optional)

1 bunch of parsley

2 bay leaves

4 peppercorns

Tip: Throw in other uncooked vegetables you might have in the refrigerator, that wouldn’t be too strong tasting.  Things like: broccoli, mushrooms, bok choy, bell peppers, green beans, summer squash and zucchini.  Do not use fennel, potatoes of any kind, acorn squash, bean sprouts and cabbage.

If a Mexican broth –use cilantro.  If Italian broth – use rosemary, oregano and thyme.

Leave the chicken whole.  Cut the carrot in three pieces, cut the celery in 3 pieces, cut the onion in half, cut the tomatoes in half, cut the garlic in half, use the whole amount of parsley including stems, the bay leaves and peppercorns and put all into a large stock pot.  Add cold water to fill the pot up to 2 inches before the top. 

Bring the concoction to a boil and drop heat to very low so that it stays at only the slightest simmer.  At this point there will be some foam that rises to the top.  Skim it with a slotted spoon.  Let simmer for an hour and a half while skimming any foam that rises to the top. 

Once done cooking, you’re going to want to take out the chicken using tongs and a large slotted spoon.  Put it to the side to work with the meat later.  You’ll then need another big pot and strainer.  Why?  We need to take the “cooked” liquid and veggies and pour it through the strainer into the other pot.  Before straining, remove the bigger pieces of the vegetables using the spoon and throw them away.  Then take the liquid and pour it through the strainer to remove any left overs, such as the bay leaves and parsley.

Now clean the pot you did the cooking in.  Why?  Unless you have 3 pots, you’re going to need a clean one to do one more straining of the liquid.  Once you have washed the other pot and let the liquid cool down, it’s time for the 2^nd straining.    Then using a large cup/measuring cup take out the broth and put through a fine sieve (mesh strainer) until every last piece of whatever leftover solids, like the peppercorns and tomato seeds are removed from the broth.

Put the broth in the refrigerator and cover lightly with plastic wrap.  Let sit overnight and the next day remove any fat that has risen to the top of the broth.  It should be solid enough to remove with a slotted spoon.

And Voila - you have some beautiful broth to use in recipes or for soup. 

Tip:  If you’re not making soup, it’s wise to put a cup or two into baggies to put in the freezer.  Heck you could also pour into ice trays and let freeze, then put them into baggies for use later.  The broth itself will be fine to leave in the refrigerator for 5 days until you're ready to use for a recipe or soup.

CHICKEN STOCK - Now to make chicken stock follow the exact same recipe as the broth EXCEPT use either cooked or uncooked chicken bones, let it simmer 2 hours and of course throw away the bones when you're done.  You might want to pick off any left-over meat to use for a sandwich in the case of the uncooked chicken bones.  The advantage to stock is that as a by-product of using bones instead of meat you get a more gelatinous or thick stock as opposed to the broth which is thinner. 

BEEF STOCK

From the butcher get 2-3 lbs of beef bones

2 carrots

3 stalks of celery

2 medium onions

2 medium tomatoes

2 cloves of garlic

1 bunch of parsley

1 sprig of rosemary

2 sprigs of thyme

3 bay leaves

5 peppercorns

3 Tbsp tomato paste

Vegetable spray

(Follow my advice about vegetables from the Chicken Broth except that fennel here would be fine.)

Take a very large baking pan and spray lightly with vegetable spray.  Arrange beef bones, onions cut in quarters and celery stalks and carrots cut into 3 pieces and tomatoes cut in half and put them all in the pan.  Take the tomato paste and using a spoon or a brush spread some of the paste all over the bones and vegetables except the tomatoes, thinly.  Put in a 350 degree oven and cook for 30 minutes.

Put the rest of the ingredients along with the items just cooked in a large stock pot and fill with cold water up to 2 inches from the top.  Bring to a boil and drop down to a low simmer.  Skim foam from the top.  Let simmer 2 hours.

When it’s done cooking, follow the process like with the Chicken Broth, in removing bones and vegetables, straining and sieving the liquid.  Then place in the refrigerator overnight.  Take off any fat from the top and there you've got yourself some mighty fine stock.

BEEF BROTH

3-4 lb beef butt or shoulder

2 carrots

2 celery stalks

1 large onion

2 medium tomatoes

1 clove garlic

2 bay leaves

1 bunch of parsley

2 bay leaves

4 peppercorns

Follow the same recipe as the chicken broth.  Bring to a boil.  Drop to a bare simmer.  Skim foam.  Let simmer 1 1/2 hours.  Remove beef, discard vegetables.  Put through a strainer and then through a sieve.  Leave in refrigerator overnight and remove the fat from the top the next day.

Beef stock is especially good for stews and broth for soups.  Again the stock will be more gelatinous and thicker and is especially good for recipes like shephard's pie.  It really just depends on how strong you want your flavors to be. 

Broth benefits is that you now have very flavorful meat to use in different recipes.  Like BBQ sandwiches or Tacos!

So, after this, are you still asking why you should make your own broth or stock?  Well let me tell you a few reasons why. 

The broths/stocks you handmade will not only be more flavorful but will be so much better for you as we have not added any sodium or preservatives to it.  Plus you have the advantage of having the vitamins, riboflavins, antioxidants and minerals and all the many positive benefits the vegetables offer.  The canned or boxed broths and stocks at the market are not made with vegetables hence no where near as tasty or beneficial for your health.  Finally this is a good use of old bones and whatever leftover vegetables you have in your refrigerator.

VEGETABLE BROTH – basically follow any one of the above recipes but without the meat and double the vegetables.

Obviously the reason to make vegetable broth is so that you may use it in vegetarian recipes.  The vegetable broth you get at the markets is almost unpalatable!!  This will make any vegetarian dish much tastier!!  And I wouldn't bother making vegetable soup without first making a vegetable broth otherwise it will taste watery!

Tip:  When making some type of meat, it goes down much easier with a sauce.  To make a good sauce you need a good broth or stock.  Saute some onions, mushrooms, garlic or shallots in a Tbls of butter or olive oil.  Add a Tbls of flour and whisk for one minute.  Add a small amount of wine 3 oz (white for chicken or vegetables and red for beef) and whisk and simmer until it is evaporated and add a cup and a half of broth and whisk at a simmer until it thickens, add salt and pepper to taste and there you have a fine sauce for any meal. 

Greek Dinner!

One of my favorite meals is a Greek combo meal that is made up of several items.  I actually had this first at this guy's little "hole in the wall" restaurant/take-away place called oddly "Bob's BBQ" .  They made by far the best rotisserie chicken I've ever had!!  He had a nice selection of offerings but, I would always buy his rice, some cucumber yogurt salad and the humus and he made this really cool kinda sauce - I figured it out - it's not much of a sauce at all but it is addictive!! (and of course home-made pita bread YUM!!)!!  Here is how I made them myself.  I didn't get the recipes from Bob but rather made up my own that taste similar enough to satisfy me and the people I've served it to very well!

Preparation of food

Yogurt Cucumber Salad
1 1/2 large cucumber
1 cups 100% fat free Greek yogurt. 
2 Tbsp finely chopped parsley
1 clove garlic minced
Pinch of salt
1/2 tsp of pepper
(optional 1/2 red bell pepper chopped fine for garnish)

The Greek Yogurt should be pretty thick with little to no water to it.  If yours has water, take a couple of paper towels and line a strainer with them, then put in 1 1/2 cups of the yogurt.  (this works with regular yogurt as well).  Let stand like this in the refrigerator for several hours until it is thick and creamy.  Take your 1 cup from this more solid yogurt.

Peel the cucumtber and remove the seeds with a spoon.  Grate it (don't worry cucumbers are quick and easy to grate).  Put the grated cucumber in a fine sieve (mesh strainer) over a bowl and put in refrigerator for an hour or two. Afterwards put it in either a clean hand towel or cheese-cloth and squeeze until you get as much of the juice out as you can. (Cucumber Juice is not mixed in this)

Then take all of the ingredients and mix together.  (I suggest you garnish with red bell pepper because it looks great, tastes great, for vitamin C and crunch).

Serves 6 1/2 cup servings - 19 cals/1.5 carbs/3 protein/ less than 1 fiber, fat or protein per serving.
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Baked Chicken
1 3-4lb whole chicken (or 1 chicken halved)
1 1/2 lemons (1/2 lemon squeezed juice)
2 cloves garlic halved
1 Tbsp extra-virgin olive oil
1 Tbsp Rosemary minced  and 2 small branches of the herb chopped in half
1 tsp garlic
1 tsp salt
1/2 tsp pepper

Preheat over to 400 degrees.  Take the chicken and wipe it down with paper towels.  (Tip#2 Do not wash your chicken, you'll get chicken juice all over you and your kitchen.)  If you decide to buy the whole chicken and butcher it yourself you can use the leftovers for broth.  The reason i leave it in halves is because it keeps in more moisture than if you cut it in pieces before baking.

Spray the bottom of a large baking pan with the cooking spray.  Cut one lemon into quarters and use a pinch of salt to sprinkle on top of it.  Then place two of the quarters of lemon on the pan.  Place a 1 clove of garlic (halved) along with the lemon and put 1 branch of Rosemary (chopped in half) on top of them.   You then repeat the procedure on the other side of the pan.

Rub the olive oil all over the chicken.  Then take salt, pepper, garlic and rosemary and rub into the chicken as well.  Then place 1/2 the chicken on top of the lemon, garlic and rosemary on one side of the pan.  Repeat the process with the other 1/2 of chicken.

Then use the 1/2 lemon and squeeze juice all over the chicken in the pan before placing into the oven for an hour at 400 degrees.  Around 45 minutes, check with your meat thermometer that the thickest part of the chicken (thigh) is at 175 degrees.  If it's not done but is as brown as you want it, take aluminum foil and tent over the chicken, finish baking.  If it's not, leave uncovered and continue to bake for the hour.  Remove from oven and let sit to cool for 5-10 minutes.

Butcher it into the regular pieces, breast, thigh, leg and wings.

Serves 6   thigh - 282 cal/15.2 fat, breast - 265 cal/11 fat  (both happen to be 8 pts+)

Chop Finely!

Greek Brown Rice
1 cup dry long grain brown rice
2 cups water
2 Tbsp extra-virgin olive oil
4 cloves garlic minced
Salt & Pepper to taste (can start with 1/2 tsp salt and work up from there)

You'll need a pot with a lid!  Put two cups of water in the pot.  Bring it to a boil.  As SOON as it boils, drop in all ingredients (minus the pepper) into the pot.  Bring back to a boil again.  As SOON as it boils, cover and reduce temperature to lowest setting on your stove.  You will be simmering the rice for approximately 45-50 minutes until all water has evaporated.  Remove from heat and add pepper for taste and stir well.

Serves 6  1/3 cup servings -  110 cal/15 carbs/4.9 fat/1 protein/1 fiber (3 pts+)

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Lightened-Up Humus
1 1/2  cups or a can of chick peas (garbanzo beans)
2 Tbsp of extra-virgin olive oil
1 clove of garlic minced or 1/4 tsp garlic powder ( depends on how much you like garlic!)
1/3 cup water
1/4 of a lemon fresh squeezed juice
Salt & Pepper to taste  (personally I put one pinch of salt and couple of pepper)

You'll need a blender!  Put all ingredients, except the water into the blender and start to blend.  Slowly put the water in to get the consistency that you want.  I like mine super smooth and garlicky. 

Serves 6  1/4 cup servings - 107 cal/13.4 carbs/3 fat/3.4 protein/4.1 fiber (3 pts+)

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Garlic Sauce
8 Tbsp nonfat sour cream or 100 % fat free Greek yogurt
4-5 tsp of garlic powder

Put together and mix thoroughly.  Put the garlic in to taste.  You'll want to make sure the sauce is super spicy.  I find it's addictive, so the more spicy the better (a little goes a long way).

6 servings - 1 heaping spoonful  14 cal/ 0.6 carbs/0.6 prot/0 fiber/0 fat (0pts)

The "pita" used here is Nature's Own Rounds.  The whole meal has - 518 cals (thigh option) 23.1 fat 29.9 carb 20.4 protein 4.1 fiber (if you have Nature's Own Healthy Multi-grain Rounds then you add 100 cals 1 fat 19 carb 4 fiber 4 protein)

So when you sit down to your party of six (don't worry you'll cancel out each other's garlic breath) serve 1/4 cup of the Humus, 1/2 cup of the Yogurt Cucumber Salad, 1/3 cup of the rice, a piece of chicken and on the side of the plate a heaping Tbsp of the Garlic Sauce and don't forget a pita to lap it all up (check pita pkg to make sure there are 6).  You will awe your crowd!

My Philosophy

Your body houses your spirit, your soul and therefore is your temple.  We generally want our temples to be clean and pretty and full of marvels.  Only the rainbow of colors in the vegetable department of your market can get the inside of your temple to have a ceiling like unto the Sistine Chapel.

So I shall do my level best to offer up to you recipes and an occasional tip to help keep your temple in good and beautiful working order.

My philosophy when cooking is to have the meals be as varied as possible.  So you might run across some new things here.  I cook mostly Italian, French, Mexican, Japanese and American.  I will, however, be throwing in as many recipes as I can from some more exotic cuisines as well.  I plan on doing some research into Ayurveda, well shoot really any kind of cooking is what I'm into. 

Hopefully, I can add some spice to your life along with the healthy benefits of good, old fashioned, down home cooking!!

First Tip: The key really is to avoid any processed food.  It's just that simple.  So my most important tip to keep your temple beautiful, right from the start, is to make your own food.