My weight now is fluctuate between 165-170 pounds, and my height is 5'. My weight is way over from the ideal of my height, my goal is to reach around 130 pounds...so 40 pounds i need to lose.
I plan to lose weight, with healty & steady way. I'm still nursing Most of the time my plate lack of fresh vegetable, so i want to incorporate more of fresh vegetable. Honestly i don't like salad, so i'll drink my vegetable into smoothie.
I read http://www.rebootwithjoe.com & http://www.greenthickies.com my recipes/meal mostly will be from their site.
I will start on Monday, October 21 2013.
This will be my menu plan:
Daily : Drink 3L of water infuse lemon & mint
Dinner will be from Isa Chandra Moskowitz's book (http://www.amazon.com/Appetite-Reduction-Filling-Low-Fat-Recipes/dp/1600940498/ref=cm_cmu_pg__header)
Monday
Breakfast &Lunch
=============
Cool Breeze Mint and Pineapple Smoothie Recipe
Ingredients
1 Cup Water (If you are drinking this straight away substitute half a cup of water for ice. Add the ice at the end)
4 Cups pineapple (3/4 of a medium pineapple)
2 fresh or frozen bananas10 mint leaves
1 Cup Spinach, tightly packed or 2 cups loosely packed. (or any other mild greens)
2 Tablespoons Linseeds/flaxseeds1 Cup Oats (If you don’t have a powerful blender and want the smoothie very smooth you can soak the oats for an hour before blending)
Instructions
Blend the ingredients in the order listed. Add more water if required to thin it out. Substitute any of the ingredients for whatever you already have. If your smoothie is too warm, you can cool it down in the fridge
Dinner
=========
Rice & 2nd Avenue vegetable korma
http://www.theppk.com/2011/10/mushroom-hot-pot/
4 cups mushroom or vegetable broth
1 red onion, thinly sliced
1 red bell pepper, thinly sliced
Big pinch salt
3 cloves garlic, minced
2 tablespoons minced lemongrass
1 tablespoon minced ginger
1/2 teaspoon crushed red pepper flakes
2 star anise
1/4 teaspoon ground cinnamon
1 oz dried shiitakes
2 tablespoons soy sauce (or tamari to make it gluten free)
1 roughly chopped tomato
Fresh black pepper
Juice of half a lime
Cooked rice noodles or jasmine rice
Fresh cilantro
Fresh basil (thai basil if you can find it)
Grilled tofu (seasoned simply with sesame oil, black pepper and salt)
Roasted cashews
Cooked aduki beans
Thinly sliced sauteed seitan
Steamed broccoli or cauliflower
Finely sliced bok choy
Extra wedges of fresh lime
1 Cup Water (If you are drinking this straight away substitute half a cup of water for ice. Add the ice at the end)
4 Cups pineapple (3/4 of a medium pineapple)
2 fresh or frozen bananas10 mint leaves
1 Cup Spinach, tightly packed or 2 cups loosely packed. (or any other mild greens)
2 Tablespoons Linseeds/flaxseeds1 Cup Oats (If you don’t have a powerful blender and want the smoothie very smooth you can soak the oats for an hour before blending)
Instructions
Blend the ingredients in the order listed. Add more water if required to thin it out. Substitute any of the ingredients for whatever you already have. If your smoothie is too warm, you can cool it down in the fridge
Dinner
=========
Rice & 2nd Avenue vegetable korma
Tuesday
Breakfast &Lunch
=============
Basic Green Smoothie
Ingredients
- 2 cups Water (or use dairy free milk or freshly squeezed fruit/veg juice)
- 2 cups Spinach (or use Chard, Collard Greens, Lettuce, Kale or other mild greens)
- 1 cup Oats (or use quinoa, buckwheat or sweet potato)
- 1/4 cup Sunflower Seeds (or any other plain seeds or nuts (unsalted and un-roasted))
- 1/4 cup Dates (or date paste, other dried fruit or healthy sweetener to taste)
- 2 medium Bananas (or 2 small mangos (or 2-4 cups of any other fruit e.g. berries))
Instructions
Blend the ingredients in the following order:
1. Blend the dry ingredients and liquid first for a short time
2. Blend the greens next for a short time (if using)
3. Blend the fruit and the rest of the ingredients until smooth (or as smooth as your blender will allow. High speed blenders may need 2 minutes for a Green Thickie, less powerful blenders may need a lot more, sometimes 5-10 minutes)
Dinner
========
Curried chickpeas and Greens
Wednesday
Breakfast &Lunch
=============
Keylime pie smoothie
Ingredients
2 Cups Dairy Free Milk (Like this) (If you want this smoothie cooler replace 1 cup of milk with 1 cup of ice)
2 Bananas (fresh or frozen. If frozen you might need to add more water) If you can’t eat bananas, this would work with mango too or just more oats.
1 Cup Spinach, tightly packed or 2 cups loosely packed (or any other mild greens)
2 Tablespoons Sunflower Seeds (Like this)
¼ Cup of Dates (Like this)
1 Cup Oats (Like this)
Juice and zest of 2 -4 Limes. It tastes amazing with 4 limes but it’s still nice with just 2 limes.
½ teaspoon of pure Vanilla Extract (Like this)
Instructions
Blend the ingredients in the following order:
1. Blend the dry ingredients and liquid first for a short time
2. Blend the greens next for a short time (if using)
3. Blend the fruit and the rest of the ingredients until smooth (or as smooth as your blender will allow. High speed blenders may need 2 minutes for a Green Thickie, less powerful blenders may need a lot more, sometimes 5-10 minutes)
Dinner
========
Curried Cabbage & peas, Garlcky mushroom Kale
Thursday
Breakfast &Lunch
=============
Cool Breeze Mint and Pineapple Smoothie Recipe
Ingredients
1 Cup Water (If you are drinking this straight away substitute half a cup of water for ice. Add the ice at the end)
4 Cups pineapple (3/4 of a medium pineapple)
2 fresh or frozen bananas10 mint leaves
1 Cup Spinach, tightly packed or 2 cups loosely packed. (or any other mild greens)
2 Tablespoons Linseeds/flaxseeds1 Cup Oats (If you don’t have a powerful blender and want the smoothie very smooth you can soak the oats for an hour before blending)
Instructions
Blend the ingredients in the order listed. Add more water if required to thin it out. Substitute any of the ingredients for whatever you already have. If your smoothie is too warm, you can cool it down in the fridge
1 Cup Water (If you are drinking this straight away substitute half a cup of water for ice. Add the ice at the end)
4 Cups pineapple (3/4 of a medium pineapple)
2 fresh or frozen bananas10 mint leaves
1 Cup Spinach, tightly packed or 2 cups loosely packed. (or any other mild greens)
2 Tablespoons Linseeds/flaxseeds1 Cup Oats (If you don’t have a powerful blender and want the smoothie very smooth you can soak the oats for an hour before blending)
Instructions
Blend the ingredients in the order listed. Add more water if required to thin it out. Substitute any of the ingredients for whatever you already have. If your smoothie is too warm, you can cool it down in the fridge
Dinner
========
Dal & Rice
Friday
Breakfast &Lunch
=============
Basic Green Smoothie
Ingredients
- 2 cups Water (or use dairy free milk or freshly squeezed fruit/veg juice)
- 2 cups Spinach (or use Chard, Collard Greens, Lettuce, Kale or other mild greens)
- 1 cup Oats (or use quinoa, buckwheat or sweet potato)
- 1/4 cup Sunflower Seeds (or any other plain seeds or nuts (unsalted and un-roasted))
- 1/4 cup Dates (or date paste, other dried fruit or healthy sweetener to taste)
- 2 medium Bananas (or 2 small mangos (or 2-4 cups of any other fruit e.g. berries))
Instructions
Blend the ingredients in the following order:
1. Blend the dry ingredients and liquid first for a short time
2. Blend the greens next for a short time (if using)
3. Blend the fruit and the rest of the ingredients until smooth (or as smooth as your blender will allow. High speed blenders may need 2 minutes for a Green Thickie, less powerful blenders may need a lot more, sometimes 5-10 minutes)
Dinner
========
Capcay
Saturday
Breakfast &Lunch
=============
Keylime pie smoothie
Ingredients
2 Cups Dairy Free Milk (Like this) (If you want this smoothie cooler replace 1 cup of milk with 1 cup of ice)
2 Bananas (fresh or frozen. If frozen you might need to add more water) If you can’t eat bananas, this would work with mango too or just more oats.
1 Cup Spinach, tightly packed or 2 cups loosely packed (or any other mild greens)
2 Tablespoons Sunflower Seeds (Like this)
¼ Cup of Dates (Like this)
1 Cup Oats (Like this)
Juice and zest of 2 -4 Limes. It tastes amazing with 4 limes but it’s still nice with just 2 limes.
½ teaspoon of pure Vanilla Extract (Like this)
Instructions
Blend the ingredients in the following order:
1. Blend the dry ingredients and liquid first for a short time
2. Blend the greens next for a short time (if using)
3. Blend the fruit and the rest of the ingredients until smooth (or as smooth as your blender will allow. High speed blenders may need 2 minutes for a Green Thickie, less powerful blenders may need a lot more, sometimes 5-10 minutes)
Dinner
========
Mushroom Hot Pothttp://www.theppk.com/2011/10/mushroom-hot-pot/
4 cups mushroom or vegetable broth
1 red onion, thinly sliced
1 red bell pepper, thinly sliced
Big pinch salt
3 cloves garlic, minced
2 tablespoons minced lemongrass
1 tablespoon minced ginger
1/2 teaspoon crushed red pepper flakes
2 star anise
1/4 teaspoon ground cinnamon
1 oz dried shiitakes
2 tablespoons soy sauce (or tamari to make it gluten free)
1 roughly chopped tomato
Fresh black pepper
Juice of half a lime
Cooked rice noodles or jasmine rice
Fresh cilantro
Fresh basil (thai basil if you can find it)
Grilled tofu (seasoned simply with sesame oil, black pepper and salt)
Roasted cashews
Cooked aduki beans
Thinly sliced sauteed seitan
Steamed broccoli or cauliflower
Finely sliced bok choy
Extra wedges of fresh lime
1 tablespoon organic cornstarch
1 tablespoon toasted sesame oil (regular vegetable oil will do, too)
15 oz can lite coconut milk
To serve (obviously just pick and choose, these are just suggestions):
Preheat a 4 quart pot over medium heat. Mix the cornstarch into the broth and set aside (this is easiest if you just mix it into about a cup of broth, then pour the rest of the broth in.) Saute onion and pepper in the oil with a big pinch of salt, until onions are soft, about 5 minutes.
Add garlic, lemongrass, ginger and red pepper flakes and mix in. Cook until fragrant, about a minute, then stream in the broth/cornstarch mixture and add most of the other ingredients: star anise, cinnamon, shiitakes, soy sauce, tomatoes and fresh black pepper. Stir often for the first 10 minutes or so, until the cornstarch has thickened the broth a bit. Now cover pot and bring to a boil. Once boiling, lower heat to simmer and cook covered for a good half hour, until mushrooms are completely softened.
Add coconut milk and lime, and taste for salt. Heat through and serve with fresh herbs and other accoutrement.
Sunday
Breakfast &Lunch
=============
Basic Green Smoothie
Ingredients
- 2 cups Water (or use dairy free milk or freshly squeezed fruit/veg juice)
- 2 cups Spinach (or use Chard, Collard Greens, Lettuce, Kale or other mild greens)
- 1 cup Oats (or use quinoa, buckwheat or sweet potato)
- 1/4 cup Sunflower Seeds (or any other plain seeds or nuts (unsalted and un-roasted))
- 1/4 cup Dates (or date paste, other dried fruit or healthy sweetener to taste)
- 2 medium Bananas (or 2 small mangos (or 2-4 cups of any other fruit e.g. berries))
Instructions
Blend the ingredients in the following order:
1. Blend the dry ingredients and liquid first for a short time
2. Blend the greens next for a short time (if using)
3. Blend the fruit and the rest of the ingredients until smooth (or as smooth as your blender will allow. High speed blenders may need 2 minutes for a Green Thickie, less powerful blenders may need a lot more, sometimes 5-10 minutes)
Dinner
========
crispy onions with eggs
ingredients:
*2 teaspoons organic salted butter
*1 medium organic onion, peeled and diced
*2 eggs, preferably organic and free-range, whisked with a fork
*splash of organic heavy cream-optional
*coarse sea salt
*white or black pepper
directions:
1. Melt butter in a cast iron skillet over medium-high heat. When the butter is sizzling, toss in the diced onion.
2. Keeping the heat at medium-high, cook the onion for 4-5 minutes, stirring every now and then. Don't worry if some of the edges darken and burn a little- they are supposed to- these are crispy onions, remember? On the other hand, you don't want the onions to be black, so do turn the heat down a bit, if necessary.
3. When the onions are done (they should be well cooked, with some dark brown/black edges), turn off the heat. Mix whisked eggs with heavy cream and pour over the onions. Stir around with a wooden spoon- it won't take long for the eggs to be done because the pan was so hot- be careful not to overcook.
4. Transfer to a serving dish. Add salt and pepper to taste.
==========
Menu for Mr K & jr
Mon
2 cups Flour
½ teaspoons Baking Powder
1 pinch Salt
2 Tablespoons Butter
1 cup Milk, A Bit Less Than A Full Cup
2 quarts Chicken Broth
3 cups Cooked Chicken
in a bowl, combine the flour, baking powder and salt. Cut the butter into the dry ingredients with a fork or pastry blender. Stir in the milk, mixing with a fork until the dough forms a ball.
Heavily flour a work surface. You’ll need a rolling pin and something to cut the dumplings with. I like to use a pizza cutter. I also like to use a small spatula to lift the dumplings off the cutting surface.
Roll the dough out thin with a heavily floured rolling pin. Dip your cutter in flour and cut the dumplings in squares about 2″x2″. It’s okay for them not to be exact. Just eye ball it. Some will be bigger, some smaller, some shaped funny.
Use the floured spatula to put them on a heavily floured plate. Just keep flouring between the layers of dumplings.
To cook them, bring the broth to a boil. Drop the dumplings in one at a time, stirring while you add them. The extra flour on them will help thicken the broth. Cook them for about 15-20 minutes or until they not doughy tasting. Add the cooked chicken to the pot and you’re done!
OR
Chicken and Dumplings Recipe
Prep time: 15 minutesCook time: 45 minutesYield: Serves 6 to 8.
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INGREDIENTS
Chicken and Vegetables:
3 to 3 1/2 pounds chicken thighs and breast parts, skin-on, bone-in, trimmed of excess fat
2 teaspoons butter or olive oil, or a combination of both
Salt
1 quart chicken stock (homemade is best)
2 to 3 celery stalks, trimmed and cut into 1/2-inch pieces (about 2 cups)
3 medium carrots, peeled and cut into 1/2-inch pieces (about 2 cups)
1 large onion, roughly chopped (about 2 cups)
1/3 cup all-purpose flour
1 teaspoon dried thyme
1/4 cup dry sherry or vermouth (optional)
1 Tbsp of heavy cream (optional)
3/4 cup frozen peas, thawed
1/4 cup minced fresh parsley leaves
Ground black or white pepper
Dumplings:
2 cups (250 g) cake flour (can sub all-purpose flour, but use cake flour if you have it, your dumplings will be fluffier)
2 teaspoons baking powder
3/4 teaspoon salt
2 Tbsp butter, melted
3/4 cup milk
1/4 cup minced fresh herb leaves such as parsley, chives, and tarragon (optional)
METHOD
1 Heat the chicken stock to a gentle simmer in a medium pot.
chicken-dumplings-1 chicken-dumplings-2
2 In a large (8 qt), thick-bottomed pot, heat the butter or olive oil over medium-high heat. Pat dry the chicken pieces and sprinkle with salt. Working in batches, brown the chicken pieces, placing the pieces skin-side down first; this will render out fat you will use to build the stew later.
3 Once the chicken pieces are browned on all sides, remove them from the large pot, and turn off the heat. Remove and discard the skin from the chicken pieces and put the chicken pieces into the pot of simmering stock. Poach the chicken in the stock until cooked through, about 20 minutes or so. Remove the chicken pieces and set on a tray to cool for a few minutes. When the chicken pieces are cool to touch, pull the meat off the bones and cut into 2-inch chunks. Set aside.
chicken-dumplings-3 chicken-dumplings-4 chicken-dumplings-5
4 Return the heat on the large pot to medium-high. When the pot is hot, add the onion, celery, carrot and thyme and sauté until soft, but not browned, about 4-5 minutes. Add the flour and stir well. The flour will absorb the fat in the pot and will stick a little to the bottom. Reduce the heat to medium-low and stir the flour vegetable mixture constantly for 2-3 minutes. Do not let it burn.
5 Get a ladle ready and have the pot of simmering chicken stock nearby. Add the sherry to the flour vegetable mixture. It will sputter and seize up. Add a ladle of hot chicken stock to and stir well. It will be goopy. Add another ladle, then another, stirring all the while, until the broth comes together. Add the rest of the chicken stock, the reserved chicken meat. Increase the heat and bring to a simmer, then reduce the heat to maintain a gentle simmer while you make the dumplings.
chicken-dumplings-7 chicken-dumplings-8
6 Make the dumpling batter by whisking together flour, baking powder, and salt in a medium bowl. Add (optional) chopped fresh herbs. Add melted butter and milk to the dry ingredients. Gently mix with a wooden spoon until mixture just comes together. (Note: do not overmix! or your dumplings will turn out too dense.)
chicken-dumplings-9 chicken-dumplings-10
7 Drop dumpling batter into the simmering stew by heaping teaspoonfuls, over the surface of the stew. (Note that the dumplings will easily double in size as they cook.) Cover and simmer until dumplings are cooked through, about 15 minutes. Once you have covered the pan, do not uncover and peek while the dumplings are cooking! In order for the dumplings to be light and fluffy, they must steam, not boil. Uncovering the pan releases the steam. If after 15 minutes they are still not cooked through (use a toothpick or skewer to test) cover pan again, and cook for another 5 to 10 minutes.
chicken-dumplings-11 chicken-dumplings-12
8 Gently stir in peas, parsley and cream, if using. Add more salt to taste. Ladle portions of meat, sauce, vegetables, and dumplings into soup plates and serve. Note that the stew will continue to thicken the longer it sits.
TUESDAY
===========
http://tastykitchen.com/blog/2013/05/tomato-basil-soup-with-cheesy-bread/
Ingredients
1 Tablespoon Olive Oil
½ whole Onion, Diced
3 cloves Garlic, Minced
1 pinch Red Pepper Flakes (optional)
1 teaspoon Rosemary
84 ounces, weight Canned Diced Tomatoes
2 cups Chicken Or Vegetable Stock
1 Tablespoon Honey
½ teaspoons Sea Salt (or To Taste)
½ teaspoons Pepper Or To Taste
½ cups Fresh Basil, Chopped
1 whole Baguette, Sliced
1 cup Mozzarella Cheese, Grated
1 cup Cheddar Cheese, Grated
Heat olive oil in a stock pot over medium-high heat and add onion. Saute onion until softened. Add garlic, red pepper flakes and rosemary and mix to combine. Add canned tomatoes with juice, stock and honey. Bring to a simmer then reduce heat to low and cook for 15-20 minutes.
Season soup to taste with sea salt and pepper.
If using an emulsion blender blend soup in the pot until smooth. If using a blender, remove soup from heat and allow it to allow to cool for 5-10 minutes. Then blend the soup in the blender, making sure to only fill the blender 1/4-1/3 full and work in small batches. Hold lid tight on the blender using a kitchen towel but be careful. If the blender is too full the hot soup will expand and force the lid off causing a mess. Pulse blender until soup is smooth then pour the pureed soup back into the pot. Repeat with remaining soup until all soup is pureed. Return soup pan over low heat and heat until warm.
Remove soup from heat and stir in basil.
Preheat oven to 450 F.
Place sliced baguette on cookie sheet. Spread mozzarella cheese and cheddar cheese evenly over baguette.
Place baguette in preheated oven and bake for 3-5 minutes or until cheese is bubbly and light brown.
Place soup in bowls and top with cheesy bread or serve bread on the side for dipping.
WEDNESDAY
===========
Ingredients
1 head (Small Head) Cauliflower
¼ cups Parmesan Cheese
¼ cups Mozzarella Cheese
¼ teaspoons Kosher Salt
½ teaspoons Dried Basil
½ teaspoons Dried Oregano
½ teaspoons Garlic Powder
Red Pepper Flakes (optional)
1 Tablespoon Almond Meal (optional)
1 whole Egg
Place a pizza stone in the oven, or baking sheet if you don’t have a pizza stone. Preheat oven to 450ºF. On a cutting board, place a large piece of parchment paper and spray it with nonstick cooking oil.
Wash and throughly dry a small head of cauliflower. Don’t get one the size of your head unless you are planning on making 2 pizzas. Cut off the florets—you don’t need much stem, just stick with the florets. Pulse in your food processor for about 30 seconds, until you get powdery snow like cauliflower. You should end up with 2 to 3 cups cauliflower “snow”. Place the cauliflower in a microwave safe bowl and cover. Cook for 4 minutes. Dump cooked cauliflower onto a clean tea towel and allow to cool for a bit before attempting the next step.
Once cauliflower is cool enough to handle, wrap it up in the dish towel and wring the heck out of it. You want to squeeze out as much water as possible. This will ensure you get a chewy pizza like crust instead of a crumbly mess.
Dumped squeezed cauliflower into a bowl. Now add Parmesan cheese, mozzarella cheese, kosher salt, dried basil (crush up the leaves even more between your fingers before adding), dried oregano (crush up the leaves even more between your fingers before adding), garlic powder (not garlic salt), and a dash of red pepper if you want. I also added 1 tablespoon almond meal because my cauliflower yielded closer to 2 cups of cauli snow; this is optional and I would not add the almond meal if you have closer to 3 cups of cauli snow. Now add the egg and mix away. Hands tend to work best.
Once mixed together, use your hands to form the dough into a crust on your oiled parchment paper. Pat it down throughly, you want it nice and tightly formed together. Don’t make it too thick or thin either.
Using a cutting board, slide the parchment paper onto your hot pizza stone or baking sheet in the oven. Bake for 8-11 minutes, until it starts to turn golden brown. Remove from oven.
Add however much sauce, cheese, and toppings you want. I’m not gonna give you measurements for this. You know how you like your pizza—so go for it! Slide parchment with topped pizza back in the hot oven and cook for another 5 to 7 minutes until the cheese is melted, bubbly, and slightly golden.
Test your patience and allow it to cool for a minute or two. Probably closer to two. Then using a pizza cutter and a spatula, serve up your delicious grain-free cauliflower crust pizza!
Add ground chicken, bell pepper
http://www.simplyrecipes.com/recipes/hamburger_and_macaroni/
Hamburger and Macaroni Recipe
Prep time: 5 minutesCook time: 20 minutesYield: Serves 4.
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INGREDIENTS
2 cups uncooked macaroni (use rice pasta or gluten-free pasta for gluten-free version)
1 Tbsp olive oil
1 pound ground beef
1 yellow onion, chopped (or mixed chopped green onion greens and yellow onion)
1/2 teaspoon Vegesal or other seasoned salt
Pinch chili pepper flakes
1/2 teaspoon celery seed
1 large can (28 oz) of diced tomatoes
2 Tbsp Worcestershire sauce
1/4 cup chopped fresh parsley
Salt and freshly ground black pepper to taste
METHOD
hamburger-and-macaroni-1 hamburger-and-macaroni-2
1 Get a large pot of hot water heating and begin cooking the macaroni as per the directions on the macaroni package.
hamburger-and-macaroni-3 hamburger-and-macaroni-4
2 While the water is heating and macaroni cooking, prepare the sauce. In a skillet, brown the ground beef in a tablespoon of olive oil on high heat. Stir only infrequently so that the ground beef has an opportunity to brown. When the beef has mostly browned, add the onions to the pan and toss to combine. Cook until the onions are soft, about 4-6 minutes.
hamburger-and-macaroni-5 hamburger-and-macaroni-6
3 Add the celery seed, a dash of crushed red pepper and the Vegesal or other seasoned salt. Pour in canned tomatoes, add the Worcestershire sauce and stir to combine. Simmer for 5 minutes. Mix in the drained and cooked macaroni and the parsley. Cook for another 5 minutes.
Add freshly ground black pepper and salt to taste.
THURSDAY
===========
Easy Shepherd’s Pie Recipe
Prep time: 10 minutesCook time: 50 minutesYield: Serves four.
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INGREDIENTS
1 1/2 lbs ground round beef
1 onion chopped
1-2 cups vegetables - chopped carrots, corn, peas
1 1/2 - 2 lbs potatoes (3 big ones)
8 tablespoons butter (1 stick)
1/2 cup beef broth
1 teaspoon Worcestershire sauce
Salt, pepper, other seasonings of choice
METHOD
1 Peel and quarter potatoes, boil in salted water until tender (about 20 minutes).
2 While the potatoes are cooking, melt 4 Tablespoons butter (1/2 a stick) in large frying pan.
3 Sauté onions in butter until tender over medium heat (10 mins). If you are adding vegetables, add them according to cooking time. Put any carrots in with the onions. Add corn or peas either at the end of the cooking of the onions, or after the meat has initially cooked.
shepherds-pie-1.jpg shepherds-pie-3.jpg
4 Add ground beef and sauté until no longer pink. Add salt and pepper. Add worcesterchire sauce. Add half a cup of beef broth and cook, uncovered, over low heat for 10 minutes, adding more beef broth as necessary to keep moist.
5 Mash potatoes in bowl with remainder of butter, season to taste.
shepherds-pie-4.jpg shepherds-pie-5.jpg
6 Place beef and onions in baking dish. Distribute mashed potatoes on top. Rough up with a fork so that there are peaks that will brown nicely. You can use the fork to make some designs in the potatoes as well.
7 Cook in 400 degree oven until bubbling and brown (about 30 minutes). Broil for last few minutes if necessary to brown.
