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Monday, February 28, 2011

Recipe for Bison Shephard's Pie

This isn't a traditional Shephard's pie but it is a very tasty one.  The shiitake mushrooms give it a nice earthy flavor and the little pop from the peas keeps it from being too heavy.  I made this when my parents were here visiting.  Everyone gave it thumbs up.  My Mom thought it needed a bit more gravy so if you like a "wetter" Shephard's pie, double the gravy ingredients.  I liked it as made but the extra gravy would also be good.  I mean, how can you go wrong with potatoes and gravy?

Makes 6 hearty servings, each approximately 317 calories, 16.2 grams fat, 22.4 grams carbs, 3.5 grams fiber, 21.5 grams protein; 8 WW Points+

1 1/2 pounds lean ground bison (buffalo)
1 TBSP olive oil
1 medium onion, chopped
2 cloves of garlic, finely chopped
1 TBSP fresh rosemary, chopped
1 cup shiitake mushrooms, chopped (dried mushrooms, reconstituted to make 1 cup)
2 TBSP whole wheat flour
1 TBSP butter
3/4 cup liquid (combination of beef broth and mushroom soaking liquid to equal 3/4 cup)
1 cup frozen peas
2 cups coarsely mashed potatoes (made with 1% milk and 1 TBSP butter)
Salt and pepper
Cooking spray


Make mashed potatoes.

Rinse well then soak dried mushrooms in very hot water for 30 minutes.  Drain, reserving water.  Remove and discard any tough stems and chop mushrooms.  Preheat oven to 375 degrees.

Heat olive oil over medium heat and saute' garlic and onion until soft, about 6-7 minutes, being careful not to burn the garlic.  Add rosemary, 1 tsp salt, 3/4 tsp pepper, mushrooms and ground bison.  Cook until  bison is no longer pink.

Remove meat mixture and melt butter in pan over med-med high and whisk in flour.  Whisk for 1 minute and then add liquid.  Bring to a boil and stir occasionally for 2 additional minutes.  Taste for and adjust seasonings.

Add meat mixture into gravy, stir well and simmer for 5 minutes.
Add frozen peas and stir.  Remove from heat.

Transfer meat and veggie mixture into a casserole dish sprayed with cooking spray.
Spread mashed potatoes over the top and create 3 or 4 steam vents.  Sprinkle with freshly ground pepper.

Bake for 30 minutes or until meat mixture is bubbling.
Finish under broiler for 1-2 minutes to brown potatoes.

What do you cook for family visits?

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