Sunday, February 27, 2011

Recipe for Bison Shephard's Pie

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

Rinse well and 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.
Saute garlic and onion until soft, about 6-7 minutes, careful not to burn garlic.
Add rosemary, 1 tsp salt, 3/4 tsp pepper, mushrooms, and ground bison and cook until no longer pink.
Remove meat mixture from pan. 
Melt butter in pan over med-med high and whisk in flour.  Whisk for 2 minutes and then add liquid. 
Bring to a boil and stir occasionally for 2 additional minutes.  Taste for and adjust seasonings.
(Double gravy ingredients if wetter consistency is desired)
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.  Season with freshly ground pepper.
Bake for 30 minutes or until meat mixture is bubbling.
Finish under broiler for 1-2 minutes to brown potatoes.