Washington - My take on shepherd's pie has everything you want from the classic casserole: a layer of savoury lamb under a blanket of creamy mashed potatoes, all baked until bubbling with undeniable comfort appeal. But there is more to this version than meets the eye. Here, each luscious layer has a helping of vegetables.
Chopped sauteed mushrooms add meaty texture and flavour that meld with the lamb, allowing for crumbles of meat in every bite, yet a more modest helping of animal protein.
The potato layer incorporates cauliflower, which blends seamlessly into the mash, lightening it almost undetectably. No extra effort is involved, because the potatoes and cauliflower are steamed in the same pot before they are whipped together.
I'm not in the camp that says you need to hide vegetables to get people to eat them. Rather, I think they should be celebrated front and centre, and eaten because they are appealing. But vegetables also happen to blend well into so many traditional dishes, like this one, and research indicates that sneaking them in really works to boost nutrition and reduce calories.
I know it did the trick for my family. When I served this at home for the first time, my meat-and-potatoes husband was practically giddy with surprise when I told him how many vegetables were in the dish.
Shepherd's Pie
8 servings (makes about 12 cups)
MAKE AHEAD: The unbaked casserole can be refrigerated for up to 2 days. Add 15 to 20 minutes' baking time when the shepherd's pie goes straight from the refrigerator to the oven.
Ingredients
1 1/2 pounds (700g) (unpeeled) potatoes, cut into 2-inch (5cm) pieces
1 small head cauliflower (1 to 1 1/2 pounds, 450 to 700g), cut into florets
2/3 cup low-fat milk (1 percent)
2 tablespoons unsalted butter
1 1/4 teaspoons kosher salt
1 pound (450g) lean ground lamb
2 teaspoons olive oil
1 large onion, chopped
8 ounces (230g) white button mushrooms, stemmed, cleaned and finely chopped
2 teaspoons chopped fresh thyme (may substitute 1 teaspoon dried)
2 tablespoons flour
1 cup no-salt-added beef broth
1/4 teaspoon freshly ground black pepper
1 cup frozen green peas
Steps
Preheat the oven to 375 degrees (190degC). Have a 9-by-13-inch baking dish or casserole at hand.
Place the potatoes in a large steamer basket over boiling water in a pot; cover and steam for 10 minutes on medium-high heat. Add the cauliflower to the basket; cover and steam for about 15 minutes, until the potatoes and cauliflower are tender when pierced with the tip of a knife.
Remove the steamer basket and drain the pot; return the pot to the stove top (off the heat). Transfer the still-hot vegetables to the pot; use a potato masher to mash them to the consistency you prefer.
Combine the milk and butter in a microwave-safe measuring cup; microwave on LOW just until heated through and the butter has melted (do not boil). Stir into the mashed mixture, along with 3/4 teaspoon of the salt.
Meanwhile, cook the ground lamb in a large nonstick skillet over medium heat, stirring occasionally, until browned, about 5 minutes. Transfer the meat to a plate. Drain/wipe out any fat remaining in the skillet.
Heat the oil in the (same) skillet over medium heat. Add the onion, stirring to coat; cover and cook for about 8 minutes, until softened. Add the mushrooms and thyme; cook uncovered, stirring occasionally, until the mushrooms are soft and their released moisture has evaporated, about 8 minutes.
Return the ground lamb to the skillet. Sprinkle the flour over the skillet mixture; cook over medium heat, stirring, for 2 minutes, then pour in the broth and add the remaining 1/2 teaspoon of salt and the pepper, stirring to incorporate. Once the mixture is barely bubbling, use a spatula to dislodge any browned bits from the bottom of the pan, then stir in the peas. Remove from the heat.
Distribute the meat mixture evenly in the bottom of the baking dish or casserole, then spread the potato-cauliflower mash evenly over the meat-mushroom filling, making sure to cover it completely. Place the baking dish or casserole on a baking sheet (to catch any drips from bubbling filling); bake for 20 to 25 minutes or until the mixture is heated through and the top is lightly browned.
Nutrition Per serving: 280 calories, 17 g protein, 28 g carbohydrates, 12 g fat, 5 g saturated fat, 45 mg cholesterol, 115 mg sodium, 5 g dietary fiber, 5 g sugar
Washington Post
* Krieger's most recent cookbook is “Weeknight Wonders: Delicious Healthy Dinners in 30 Minutes or Less” (Houghton Mifflin Harcourt, 2013). She blogs and offers a weekly newsletter at www.elliekrieger.com.