Jolly Good! - Brief Article - Recipe

Vegetarian Times, Feb, 2000 by Janet Charatan

Shepherd's pie, the classic British meal-in-one, goes veg

For those who don't consider British pub cuisine an oxymoron, shepherd's pie is a beloved classic. In the traditional casserole, diced or ground meat, usually lamb, is mixed with a rich gravy, and sometimes vegetables, covered with a thick blanket of buttery mashed potatoes, then bilked. Naturally the recipe is very high in fat and calories. But with a few simple substitutions, it's possible to create a delicious shepherd's pie without the meat--or the fat.

The first trick is to replace the lamb with ground soy "meat," a fat-free product that perfectly mimics the chewy texture of meat. Next, toss in plenty of vegetables--onions, garlic, carrots, corn, lima beans and tomatoes--which pump up the taste while adding color and nutrients. The tomatoes also lend moisture, allowing you to omit the usual high-fat gravy.

Our crowning touch is a layer of mashed sweet potatoes. (Or, regular mashed potatoes if you prefer.) No butter or cream is needed when you moisten them with a little vegetable broth and a dab of tangy mustard. Although our shepherd's pie takes a bit of time to put together, you can assemble it early in the day and refrigerate it. Just be sure to bring it to room temperature before you bake it to a deliciously savory finish. Add a tossed salad and there you have it: a great-tasting, satisfying dinner that's sure to be a smash on either side of the Pond.

VT recipe        383 calories    1 gram fat
Typical recipe   512 calories   11 grams fat

Shepherd's Pie

8 SERVINGS

DAIRY-FREE

Sweet potato topping

3 1/2 lbs. sweet potatoes, peeled
  and cubed
1 cup vegetable broth
2 tsp. Dijon mustard
3/4 tsp. salt

3 medium carrots, diced
1 medium onion, chopped
3 large cloves garlic, minced
1 1/2 lbs. fat-free ground soy "meat"
1 cup thawed frozen lima beans
3/4 cup fresh or frozen corn
14.5-oz. can low-sodium diced
  tomatoes, drained
1 Tbs. tomato paste

MAKE TOPPING: In large saucepan, combine sweet potatoes with lightly salted cold water to coven Bring to a boil and cook until tender, about 15 minutes. Drain well.

In large bowl, combine sweet potatoes, broth, mustard, salt and pinch of freshly ground pepper. Mash until smooth; set aside.

Preheat oven to 350 [degrees] F. Coat shallow 3-quart casserole with cooking spray. Bring small saucepan of lightly salted water to a boil. Add carrots and cook 2 minutes. Drain and set aside.

Coat large skillet with cooking spray and set pan over low heat. Add onion and cook, stirring often, until softened, about 2 minutes. Add garlic and stir 15 seconds.

Add soy "meat," breaking it up with a wooden spoon. Add cooked carrots, lima beans, corn, tomatoes and tomato paste. Mix well. Cook, stirring often, until flavors have blended, about 10 minutes. Season with freshly ground pepper to taste.

Spoon "meat" and vegetable mixture into prepared casserole. Top with dollops of mashed sweet potatoes. (For an even prettier finish, pipe potatoes using a pastry bag fitted with star tip.) Bake until heated through, 30 to 45 minutes. Serve hot;

PER SERVING: 383 CAL.; 20G PROT.; 1G TOTAL FAT (0 SAT. FAT); 93G CARB.; 0 CHOL.; 753MG SOD.; 11G FIBER

Recipe adapted from The Taste for Living World Cookbook (CaP CURE, 1999) by Beth Ginsberg and Michael Milken.

Janet Charatan is recipe editor of Vegetarian Times.