MealsFebruary/March 2018

Gluten-Free Shepherd's Pie

Shepherd's pie is a classic comfort dish for cold nights. This one includes a gluten-free, gum-free flour blend for added texture.

PREP: 45 minutes
BAKE: 30–35 minutes

Shepherd’s pie is one of those classic comfort foods that never disappoints. The zucchini in this recipe is tasty with the tomato sauce and adds nice moisture. A mixture of red and sweet potatoes makes a colorful and savory crust. Feel free to play with the types of vegetables and potatoes you use.

MAKES 6 TO 8 SERVINGS.

gluten free shepherd's pie

Jean Schwarzwalder

Ingredients:

2 tablespoons extra-virgin olive oil
1 large onion, peeled and diced
1-2 large carrots, peeled and shredded
1 large zucchini, chopped
1 pound 90% lean ground beef
2 tablespoons Basic Gum-Free Gluten-Free Flour (below) or gluten-free all-purpose flour blend of choice
1 cup gluten-free chicken stock
3 tablespoons tomato paste
2 tablespoons gluten-free Worcestershire sauce
3 tablespoons chopped fresh parsley or 1½ tablespoons dried parsley

Mashed Potatoes:
2 pounds potatoes (combination red potatoes & sweet potatoes), peeled
3 tablespoons unsalted butter or dairy-free margarine
½ cup milk of choice
¼ teaspoon kosher salt or to taste

Directions:

1. Place oven rack in the center of oven. Preheat oven to 375°F. Grease a 9x12-inch baking dish and set it aside.

2. In a large pan, heat oil over medium-high heat. Add onion, carrots and zucchini and cook until vegetables are soft and onion and zucchini are translucent, about 7 minutes. Add ground beef and cook until browned, about 5 minutes. Add flour and mix until well combined. Continue to cook another minute, stirring frequently.

3. Add chicken stock, tomato paste, Worcestershire sauce and parsley and simmer uncovered until mixture thickens, about 10 minutes. Spoon into prepared baking dish and set aside.

4. To make mashed potatoes, boil red and sweet potatoes in salted water in a large pot. Reduce heat to a simmer and cook, partly covered, until potatoes are fork-tender, about 20 minutes. Drain water and mash potatoes with a masher or fork or pass them through a potato ricer or food mill. Add butter and milk, stirring to combine. Season with salt, to taste.

5. Spread mashed potatoes over beef mixture. Make a crosshatch pattern over the top with a fork.

6. Place in preheated oven and bake about 30 minutes. Move dish to top rack of oven and broil for a few minutes to crisp the potato crust. Serve immediately.

Each serving contains 299 calories, 14g total fat, 6g saturated fat, 0g trans fat, 49mg cholesterol, 156mg sodium, 29g carbohydrate, 4g fiber, 7g sugars, 15g protein, 13Est GL.

Basic Gum-Free, Gluten-Free Flour

MAKES 1 CUP (140g).

To make superfine white rice flour, process regular white rice flour in a clean coffee grinder until it’s superfine.

92 grams (about 8 + 3/4 tablespoons) superfine white rice flour
31 grams (about 3 + 1/3 tablespoons) potato starch (not potato flour)
17 grams (about 5 teaspoons) tapioca starch/flour

gluten free on a shoestring

Jean Schwarzwalder

1. Combine ingredients in a small bowl until well blended.

Each cup contains 499 calories, 1g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 0mg sodium, 115g carbohydrate, 2g fiber, 0g sugars, 5g protein, 81Est GL.

Recipes excerpted from Gluten-Free on a Shoestring: 125 Easy Recipes for Eating Well on the Cheap, (2nd edition) by Nicole Hunn. Copyright © 2017. Available from Da Capo Lifelong Books, an imprint of Perseus Books, LLC, a subsidiary of Hachette Book Group, Inc. Photography by Jean Schwarzwalder.

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