onsdag 20. mars 2013

Fat reduced and deliciouse Sheperds pie

I have wanted to make a fat free version of a Shepherds pie for a long time, an finally I got the inspiration from Master Chefs on TV. The original Sheperds pie is made with lamb/mutton, but as you all know, Lamb is high in fat. I desided to try to make it with pork loin, which is low in fat. This is a recepie from Jamie Oliver that I have made some modifications so it will suit a fat free diet.
To get hold of minced meat that is low enough in fat, I have to ground the meat myself. I cut off all the visible fat, then I cut the meat in dices and grind it in my meat grinder. That was one of the best  investments I have done after beeing diagnosed, I grind pork, beef, chicken and fish.
This recepie serves 6

  • • 1 red onion
  • • 2 carrots
  • • 2 sticks of celery
  • • 2 cloves of garlic
  • • a small bunch of fresh rosemary
  • • about 1 tbsp walnut oil or the oil of your choice
  • • 500g good-quality minced pork 
  • • 1 x 400g tin of chopped tomatoes
  • • 250ml chicken or vegetable stock, preferably organic
  • • sea salt and freshly ground black pepper
  • • 1.5kg  potatoes
  • • 3-5 dl Skimmed milk
  • • a dash of wallnut oil or the oil of you choice
To prepare and cook your mince

• Peel and roughly chop the onion and carrots
• Trim and roughly chop the celery
• Peel and finely chop the garlic cloves
  • Pick the rosemary leaves, discard the stalks
  •  Heat a large pan on a medium heat
  •  Add a about 1 tabs of your choice of oil and onion, carrot, celery, garlic and most of the rosemary leaves
Cook for 8 to 10 minutes, stirring occasionally, until softened
• Turn the heat up, add the pork mince, and brown for 10 minutes, stirring occasionally
• Use a sieve or slotted spoon to drain away any excess liquid from the pan, then tip in the tinned tomatoes
Pour in the stock, season with a good pinch of salt and pepper and stir well, then bring to the boil
• Reduce to a low heat, pop the lid on slightly ajar, and simmer for 1 hour
To make your mash topping
• Peel the potatoes, cut them into halves and quarters depending on their size, and put them into a pan of salted, boiling water
• Boil for about 10 minutes until tender
• Stick a knife into them to check they’re soft all the way through
• Drain in a colander and return them to the pan
• Add the milk, oil and a pinch of salt and pepper
• Mash until smooth and creamy
To assemble and cook your shepherd’s pie
Preheat the oven to 190ºC/375ºF/gas 5
• Transfer the pork mixture to a large ovenproof baking dish
• Spoon the mash evenly over the top and poke the remaining rosemary leaves into the top
• Then cook in the hot oven for 25 minutes, or until golden and bubbling
• Serve with broccoli, peas or the vegetable you have at hand.

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