10 October 2018

Shepherd's Pie

SHEPARDS PIE

By Monash FODMAP Team

A popular and classic recipe from our app - now on the blog, enjoy! 

Shepherd's Pie

Serves 4

Ingredients: 

  • 2 Tbsp Olive oil
  • 8 spring onions, green tops only, finely chopped
  • 500g lean beef mince
  • 4 carrots, sliced length ways and cut into slices
  • 2 zucchinis, sliced length ways and cut into slices
  • 500g tomatoes, chopped
  • 2 Bay leaves
  • 4 Tbsp Tomato paste
  • 4 Tbsp Worcestershire sauce
  • 1/2 bunch thyme leaves
  • 400ml low FODMAP chicken stock (Try Monash FODMAP Certified Massel stock, or make your own, recipe here
  • 1 red capsicum, deseeded
  • salt and pepper to season
  • 8 Waxy potatoes (try Pontiac), sliced
  • 600ml lactose free milk
  • 100ml lactose free cream
  • 4 Tbsp Pecorino cheese 


Method: 

  1. Preheat an oven at 180°C. In a large pan heat a little olive oil. Add in the spring onions and stir for 2 minutes.
  2. Add in the beef and brown whilst stirring.
  3. Add in the carrots, zucchini and tomatoes and stir through. Then add the bay leaves, tomato paste, Worcestershire sauce, thyme and stock.
  4. Chargrill the capsicum and dice. Add to the meat. Cook sauce on a low simmer until it thickens and becomes a richer colour. Season with salt and pepper.
  5. Place potatoes in layers in a baking dish. Mix the milk and cream together, season and pour over the potatoes. Bake until the potatoes are soft
  6. To assemble, use a lightly-greased, oven-proof dish and place a layer of mince on the bottom. Top with the potatoes. Sprinkle with pecorino. Bake until the cheese is melted and the dish is hot through.


Nutrition info/per serve
Energy 3022kJ
Protein 53g
Fat 30g
- Saturated Fat 12.4g
Carbohydrates 53g
- Sugars 19g
Fibre 13g
Sodium 1844mg
Back to all articles
Back to all articles