The Food Coach

Free Healthy Recipe - Shepherds Pie

Dairy free, Gluten free, Low GI, Low sugar, Wheat Free

Did you know that the meat traditionally used in a Shepherd's pie is lamb? It makes sense when you think that Shepherds' tend to their flocks. I hadn't put two and two together which doesn't matter anyway because in this dish I've also added pork. And in another desperate attempt to get kid's to eat their veggies I've tucked loads of the away in here.

 


Ingredients
3 tbsp olive oil, divided
½ cup basil - fresh, leaves, roughly chopped
1 large onion - brown, chopped
2 cloves garlic, crushed
2 tsp cumin
1 carrot diced
250 grams lamb, lean, minced
250 grams pork, lean, minced
410 grams tomato, paste
350 ml stock- beef
1 kg kumera (sweet potato ), peeled & diced
1 rosemary sprig
½ tsp pepper
½ tsp sea salt
Method

Heat the olive oil in large pan and add the basil to cook until is darkens in colour.  Sauté the onion and garlic for 2 minutes then add cumin and carrot. Stir and cook for 2 minutes.

Add lamb and pork mince and brown the meat on a high heat for 4 to 5 minutes.

Reduce heat and add the mushrooms, zucchini, tomato puree, stock, and bay leaf to pan. 

Simmer for 40 minutes until the sauce becomes rich and flavoursome.

While the sauce is cooking steam the sweet potato with the rosemary for 20 minutes until tender.  Once cooked, mash with the remaining olive oil and pepper and set aside to cool.

Preheat oven to 200 C

Transfer meat sauce to a pie dish and top with sweet potato mash.

Bake for 35 minutes until the sweet potato starts to crisp on top.

Makes 6 servings

Scale recipe to serves

Prep Time: 10 mins
Cooking Time: 85 mins
Ready in: 95 mins


Suitable for:
Dinner, Lunch
See also:
Recipe tools:
PrintPrint version
EmailEmail recipe
More recipesMore recipes
BackPrevious page
Nutritional Information - Per Serve
Kj 1529 kj
Calories 365 kcal
Fat 15 g
Saturated Fat 4 g
Total Carbohydrate 30 g
Total Protein 25 g
Fibre 7 g