Wednesday, October 29, 2008

I am really starting to dig the Perfectly Portioned for One series. Its fun to try to think outside the box and scale back a full meal to one person. Tonight’s meal was the absolute perfect size and filled my tummy up with no left overs!

Perfectly Portioned Lentil Shepherds Pie

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I have a mini bread loaf pan that comes in handy from time to time. I would never make bread in it, but for random times like these its the perfect size. I received my mini pan in a baking gift set, but I have seen them sold individually at Wal-Mart and Target.

Ingredients:

  • 3/4 cup cooked Lentils
  • Onion
  • 1/4 cup Chicken Broth
  • 1 tablespoon WW Flour
  • 1/4 cup Corn
  • 1/4 cup of Green Beans ( or Peas)
  • 1 small Sweet Potato
  • Cheese (I used my fave reduced fat Jalapeno Cheese)
  • Salt
  • Pepper
  • Oregano
  • Garlic Salt
  1. On the stove top heat up the lentils and onion.
  2. In a small bowl mix the chicken broth and flour and pour over the lentils
  3. Bring to a boil, then simmer for 5 -10 minutes or until sauce reduces
  4. Once sauce appears thick add the corn, green beans and spices
  5. Peel the sweet potato and microwave for 4 minutes
  6. Mash the soft sweet potato with some chicken broth
  7. Place the lentil combination in the mini loaf pan and then layer mashed sweet potato on top.
  8. Bake at 375 for 10 minutes, remove top with cheese and bake for 5 more minutes

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The lentils made the perfect meat substitute in the shepherds pie. I  am really starting to believe you can do just about anything with lentils. I will admit that I have some extra lentils in the fridge that I plan on creating something with later this week, just because they are so versatile.

There is something about Shepherds Pie that is just a comfort food that my Dad used to make all the time when I was little, I simply scaled the serving size back a bit and exchanged some ingredients to make it a bit healthier.

On the side of the Shepherds Pie I had some boiled Bok Choy.

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I had never made Bok Choy before so I kept it simple by cooking it as I would with any other greens, cook in boiling water for 5 minutes. They were great on the side. 🙂

 

Dessert tonight came in the form of a serving of Pumpkin Spice Trail Mix.

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This afternoon I also had a snack of Grapes and the other half of my Peach from breakfast.

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Thank you again for everyone who participated in my Reader Challenge. I posted the results here so go and check it out. Its pretty cool to see where everyone is coming from! You guys are the best and I appreciated each and every one of your comments today. 🙂 Let’s hope those comments keep on coming!

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Reader Challenge Results

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