Irish classics can be slimmed down
Posted March 15, 2014
Shepherd's Pie, Soda Bread and even Key Lime pie can be enjoyed with a healthy twist. John Beverly, the Slimdown Chef from Structure House, offered these more health-conscious versions of the classic recipes.
Individual Irish Shepherd’s Pie
2 teaspoons extra-virgin olive oil
½ cup chopped onion
¾ pound 93%-lean ground beef
2 tablespoons all-purpose flour
1 tablespoon tomato paste
1 cup reduced-sodium beef broth
6 ounces baby spinach, chopped
¾ teaspoon salt, divided
1 teaspoon chopped garlic
1 pound russet potatoes
¼ cup low fat 1% buttermilk
1/3 cup finely shredded parmesan cheese
Pre-heat oven to 400 degrees. Sweat onions in oil in a large thick bottom skillet for 4 minutes medium high heat. Add the garlic and cook for another minute. Stir in beef, flour and tomato paste, and cook, stirring, until the beef is mostly browned (about 3 minutes; reduce heat if cooking too fast). Add stock scraping up any browned bits with a wooden spoon. Bring to a boil and cook, stirring occasionally, until thickened (about five minutes). Stir in spinach and half of salt. Cook until the spinach is just wilted (about 1 minute). Remove from the heat.
Peel and diced potatoes and place in a pot of water to cover. Bring to a boil and then simmer until done (about 20 minutes). Strain and mash with buttermilk and salt.
Assemble in pan sprayed oven proof ramekins with ¼ of the meat filling in each one. Pipe or spoon the mashed potatoes on top.
Bake at 400 degrees for 15 minutes. Pull out and top with the parmesan cheese and finish under broiler for 2 or 3 minutes until brown.
Yield: 4 servings
Per serving: Cal: 310 Fat: 13g Sat. Fat: 5g Sodium: 708mg
Whole-Wheat Irish Soda Bread
2 cups whole-wheat flour
1 ½ cups all-purpose flour, plus more for dusting
½ cup oatmeal
1 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon salt
2 egg whites
2 ¼ cups low-fat 1% buttermilk
Preheat oven to 450°F. Coat a baking sheet with cooking spray and sprinkle with a little flour.
Mix dry ingredients together: whole-wheat flour, all-purpose flour, oatmeal, baking soda, baking powder and salt in a large bowl. Make a well in the center and pour in buttermilk and well whipped egg whites. Fold the ingredients together carefully just bringing it together so the dough is not to dry or sticky. Turn it out onto a well-floured surface. With your floured hands begin to pull the dough together and knead it gently just to form into a round shape and transfer to a baking sheet. Make a deep cross on the top with a serrated knife.
Bake the bread for 20 minutes. Reduce oven temperature to 400° and continue to bake until the loaf is brown on top and sounds hollow when tapped or if a toothpick comes out clean around 30 to 35 minutes more. Transfer the loaf to a wire rack and let it cool (about 30 minutes).
Yield: 1 loaf (12 slices)
Per slice: Cal: 162 Fat: 1 ½ g Sodium: 355mg
Shamrock Key Lime Pie
2 graham crackers, honey, low-fat
½ cup fresh Key lime juice
14 oz. fat-free sweetened condensed milk
1 ½ teaspoon dry unsweetened gelatin
1 tablespoon margarine
2 tablespoons water
3 drops green food coloring (or more to desired color)
In a pan sprayed pie pan, mix crushed graham crackers and melted margarine and pat out on bottom of pan and a little up the side. (Or use a reduced-fat pre-made pie crust).
Plump gelatin by sprinkling it on top of cold water (do not stir) and letting it sit until hardened (about 1 minute).
Melt gelatin on a double boiler or in microwave and add the lime juice, food coloring and the sweetened fat-free condensed milk. Blend well, and then pour over crust.
Let pie set over night in refrigerator and garnish with lime.
Yield: 8 servings
Per serving: Cal: 150 Fat: .5g Sat. Fat: 0g Sodium: 70mg