Shepherd's Pie

SHEPARDS PIE
Serves: 4
Prep: 10 minutes
Cook: 40 minutes

Shepherd's pie is a popular classic. Now you can enjoy this low FODMAP version without missing out on any of the flavour!!

 
ingredients

2½  Tbsp olive oil

36 g 1.3 oz

8 spring onions, green tops only, finely chopped

16 g 0.6 oz

Lean beef mince

500 g 17.6 oz

4 carrots, sliced lengthways and cut into slices

300 g 10.6 oz

2 zucchinis, sliced lengthways and cut into slices

400 g 14.1 oz

Tomatoes, chopped

500 g 17.6 oz

2 bay leaves

2 g 0.1 oz

5⅓  Tbsp tomato paste

54 g 1.9 oz

5⅓  Tbsp Worcestershire sauce

84 g 3 oz

½ bunch thyme leaves

8 g 0.3 oz

Low FODMAP chicken stock

400 g 14.1 oz

1 red capsicum, deseeded

270 g 9.5 oz

Salt and pepper, to taste

8 Waxy potatoes (try Pontiac), sliced

150 g 5.3 oz

Lactose free milk

600 g 21.2 oz

Lactose free cream

100 g 3.5 oz

5⅓  Tbsp pecorino Cheese

54 g 1.9 oz

Method

  1. Preheat an oven at 180°C/356°F. 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 Information (per serve)
Energy 3022 Kj / 722 cal
Protein 53.00g
Carbohydrates 53.00g
Sugar 19.00g
Total Fat 30.00g
Saturated Fat 12.40g
Fibre 13.00g
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