Archive for February, 2012

February 24, 2012

Lettuce Wraps

This is a quick and light lunch that has loads of fibre and veggies!

Ingredients

1/2 red onion
1 TBSP olive oil
1 can black beans – salt free, rinsed
1/2 cup salsa
1 tomato diced
1 cup frozen corn
2 TSP each garlic powder and chili powder
Pepper
** Any other left over cooked veg you happen to have … this particular one had squash and cabbage in there too!
Large lettuce leaves
Cooked rice
Shredded cheese

In a large skillet heat oil over medium heat. Saute red onion until tender and add beans, salsa, tomato, garlic powder and chili powder and corn. Cook until heated through. Add pepper to taste.

To assemble, take a lettuce leaf, a couple spoonfuls of rice and bean mixture and top with cheese.

Advertisements
February 17, 2012

Sheppard’s Pie

This Sheppard’s pie is amazing, and I don’t really like Sheppard’s pie! It’s a one pot dinner that takes some time, but is pretty easy to do. It also makes a great freezer meal for expectant moms!

Ingredients
1 beef roast of your choosing
4 cups of broth
2 medium red onions, sliced
Bay leaf
Pepper
Salt
1 TBSP dried Thyme
1 TBSP tomato paste
1 cup sliced mushrooms
1/2 cup red wine
1 cup frozen peas
6 medium washed potatoes
1 lemon
1 nob of butter
splash of milk
1/2 cup  grated old cheddar cheese
1/4 mayo or sour cream or plain yogurt
1/2 TBSP garlic powder

A day or two before you plan to make your Sheppard pie… or really early that day, add the roast, broth and onions to a slow cooker. Cook on high for 4-6 hours until the meat falls apart. Allow to cool to the touch and shred by hand. Do not throw away the broth! When meat is shredded, add to the bottom of a 13×9 casserole dish.

On medium heat add the broth that the roast cooked in with the onions to a small sauce pot. Add bay leaf, thyme, tomato paste, mushrooms and red wine. Season to taste with salt and pepper. Allow to come to a simmer and reduce down to the consistency of gravy. When finished reducing, pour over meat. Followed by the cup of frozen peas.

In a large microwaveable dish add half the potatoes and half a lemon. Cover with cling wrap – two layers, so that it is totally covered. Microwave for 10 minutes until potatoes are very tender. Discard lemon and any juice on the bottom of the bowl and transfer cooked potatoes to another large bowl. Repeat with remaining potatoes and lemon.

To the potatoes add butter, milk, cheese, mayo and garlic powder. Mash together. Spread over the top of the meat mixture.

Now bake the whole concoction at 400 degrees until the gravy is bubbling and the potatoes have a golden brown crust on top, or until heated through if you just can’t wait that long! Serve with a nice green salad.