Healthy recipes for a low cost meal
Of course there are any number of healthy low cost meals, but we have selected just two for you here: A delicious shepherds pie as a main dish and a tasty blueberry loaf.
Shepherds Pie
- 1 1/2 pounds potatoes, peeled
- 1/4 cup skim milk
- Freshly ground pepper to taste
- 1 pound very lean ground sirloin
- 1 large onion, finely chopped
- 1 large bell pepper, chopped
- 3 medium carrots, chopped
- 1/2 cup green peas, fresh or frozen
- 1 medium tomato, chopped
- 1/4 cup chopped fresh parsley
- 3/4 cup homemade Chicken Stock
- 1/2 tsp salt
- Freshly ground black pepper to taste
- 2 tbsp Worcestershire sauce
- 1 tbsp cornstarch
- 2 tbsp cold water
Boil potatoes until tender. Mash together with skim milk and pepper until smooth; keep warm. Preheat oven to 350 F. Heat a heavy, nonstick skillet, at least 10 inches in diameter, over medium-high heat.
Add ground beef and saute, stirring occasionally, 4 to 5 minutes, or until meat is no longer pink. Pour contents of pan into a strainer or colander lined with paper towels. Allow fat to drain out. Return meat to pan, add onion and cook until onions are traslucent, 4 to 5 minutes. Add bell pepper, carrots, peas, tomato, parsley, chicken stock, salt, pepper and Worcestershire sauce.
Simmer, uncovered, 15 minutes. Dissolve cornstarch in water and stir into meat mixture. Spoon into an ungreased 10 x 10 x 2-inchor 9 x 11 x 2-inch baking dish. Spread mashed potatoes over the surface, using a fork for texture.
Bake 30 to 35 minutes, or until lightly browned.
Low Fat Lemon Blueberry Loaf
Lemon and blueberries make a nice pairing in this low fat lemon blueberry loaf. Enjoy a slice with a morning cup of coffee or with afternoon tea.
INGREDIENTS:
- 1/4 cup canola oil
- 2 tbsp lemon juice
- 2 eggs, lightly beaten
- 1/2 cup nonfat milk
- 1 1/2 cups flour
- 2 tsp baking powder
- 3/4 cup sugar
- 1 tsp salt
- 2 tbsp lemon zest
- 1 cup fresh blueberries (or frozen)
PREPARATION:
Preheat oven to 350 degrees.
In a small bowl, combine oil, lemon juice, eggs and milk. Place flour, baking powder, sugar, and salt in a large bowl. Make a well in the dry ingredients. Add wet ingredients to dry, stirring until just moist.
Fold in lemon zest and blueberries. Empty batter into loaf pan and bake for an hour or until a toothpick inserted in the center comes out clean.
