Title : 'Healthy Shepherd’s Pie' with hidden vegetables !
link : 'Healthy Shepherd’s Pie' with hidden vegetables !
'Healthy Shepherd’s Pie' with hidden vegetables !
This 'healthy shepherd's pie' is perfect for adding more vegetables to your meal. Plus this pie is freezer friendly so perfect for making in advance.This meal served as six portions provides 27g protein, 36g carbohydrate (of which 10g sugars), 24g fat (of which 13g saturates), 8g fibre and 1g salt per portion.
Ingredients
For the filling
1 onion, finely chopped
400g/14oz lamb mince
2 tbsp plain flour
2 carrots (approximately 100g/3½oz each), peeled, finely grated
2 courgettes (zucchini) - approximately 175g/6oz each, peeled, finely grated
400g tin chopped tomatoes
2 tbsp tomato purée
200ml/7fl oz just-boiled water
½ tsp dried mixed herbs
1 lamb stock cube
salt and freshly ground black pepper
400g/14oz lamb mince
2 tbsp plain flour
2 carrots (approximately 100g/3½oz each), peeled, finely grated
2 courgettes (zucchini) - approximately 175g/6oz each, peeled, finely grated
400g tin chopped tomatoes
2 tbsp tomato purée
200ml/7fl oz just-boiled water
½ tsp dried mixed herbs
1 lamb stock cube
salt and freshly ground black pepper
For the topping
800g/1lb 12oz floury potatoes, peeled, chopped into cubes
50g/2oz butter
4 tbsp milk
100g/3½oz mature Cheddar, coarsely grated
1 small cauliflower (approximately 650g/1lb 7oz), trimmed, stalk removed, finely grated
4 tbsp milk
100g/3½oz mature Cheddar, coarsely grated
1 small cauliflower (approximately 650g/1lb 7oz), trimmed, stalk removed, finely grated
(see also tip ii) below)
Method
Method
1. Preheat the oven to 200C/180C Fan/Gas 6.
2. Heat a large, non-stick saucepan over a medium heat. Add the onion and mince and dry-fry for 8-10 minutes, stirring regularly until the mince has browned.
3. Sprinkle the flour over the lamb and stir well. Add the carrots, courgettes, tomatoes, tomato purée, water and herbs and stir again to combine. Crumble over the stock cube, season with salt and pepper.
4. Bring to the boil, then simmer for 25-30 minutes, stirring regularly, until the sauce has thickened and the vegetables have almost completely broken down.
5. Meanwhile, bring a saucepan of water to the boil. Add the potatoes and cook for 15-20 minutes, or until soft but not falling apart.
6. Transfer the filling mixture to a 2 litre/3½ pint shallow ovenproof dish and place on a baking tray.
7. Drain the potatoes and return to the pan. Add the butter and mash until smooth, then beat in the milk until fluffy. Stir in half of the cheese. Mix in the cauliflower and season with salt and pepper. Add a little extra milk if required.
8. Spoon the mash on top of the lamb and spread evenly. Sprinkle over the remaining cheese. Bake for 25-30 minutes, or until the cheese has melted and turned golden-brown and the filling is bubbling.
Recipe Tips
i) You can substitute the lamb mince and stock with beef mince and stock if desired.
2. Heat a large, non-stick saucepan over a medium heat. Add the onion and mince and dry-fry for 8-10 minutes, stirring regularly until the mince has browned.
3. Sprinkle the flour over the lamb and stir well. Add the carrots, courgettes, tomatoes, tomato purée, water and herbs and stir again to combine. Crumble over the stock cube, season with salt and pepper.
4. Bring to the boil, then simmer for 25-30 minutes, stirring regularly, until the sauce has thickened and the vegetables have almost completely broken down.
5. Meanwhile, bring a saucepan of water to the boil. Add the potatoes and cook for 15-20 minutes, or until soft but not falling apart.
6. Transfer the filling mixture to a 2 litre/3½ pint shallow ovenproof dish and place on a baking tray.
7. Drain the potatoes and return to the pan. Add the butter and mash until smooth, then beat in the milk until fluffy. Stir in half of the cheese. Mix in the cauliflower and season with salt and pepper. Add a little extra milk if required.
8. Spoon the mash on top of the lamb and spread evenly. Sprinkle over the remaining cheese. Bake for 25-30 minutes, or until the cheese has melted and turned golden-brown and the filling is bubbling.
Recipe Tips
i) You can substitute the lamb mince and stock with beef mince and stock if desired.
ii) If preferred you could make a lower carb alternative topping e.g. mashed swede, cauliflower or celeriac ... but always with butter added.
Recipe idea from here
Some additional information
Do you know the difference between cottage pie and shepherd’s pie? The clue is in the meat used! Cottage Pie should only be named if it contains beef and Shepherd’s pie should only be named if it contains lamb.
Shepherd’s Pie is understood to originate from Ireland (although clearly now enjoyed across all of Britain). Cottage Pie on the other hand is said to be from England. Research tells us that Cottage Pie dates back to 1791, whereas Shepherd’s Pie became a thing almost a century later, in 1870.
For readers who would prefer a lower carb vegetarian or vegan option of this pie, have a look at this lower carb Shepherdless Pie. It’s completely vegetarian, and even suitable for vegans if you omit the butter and milk from the mash, see more details here
Shepherd’s Pie is understood to originate from Ireland (although clearly now enjoyed across all of Britain). Cottage Pie on the other hand is said to be from England. Research tells us that Cottage Pie dates back to 1791, whereas Shepherd’s Pie became a thing almost a century later, in 1870.
For readers who would prefer a lower carb vegetarian or vegan option of this pie, have a look at this lower carb Shepherdless Pie. It’s completely vegetarian, and even suitable for vegans if you omit the butter and milk from the mash, see more details here
Spring is on it's way ... maybe!
(this image from google)
There are many good recipes around the internet (to suit all tastes), which can so often be 'tweaked' a little to better suit you, and your families tastes. This blog brings a variety of recipe ideas/suggestions, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.
As always, thank you for reading this post, it's been good to have your company and do please share your thoughts in the comments section below.
All the best Jan
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