Shepherd's pie
Preparation time:
Recipe highlights Serves: 2
- Good source of fibre, folate, iron
- Suitable to freeze
- Store covered in fridge (under 5°C)
- Egg free
- Nut free
- Low salt
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Ingredients
- 2 teaspoons canola or olive oil
200 g lean minced veal or beef
1/2 cup thinly sliced carrots
1 X 125g can salt-reduced diced tomatoes
1 1/2 cup diced celery
1 onion, chopped
1 1/2 tablespoons chopped fresh thyme
1/2 beef stock cube, dissolved in 1/4 cup hot water
300 g cooked peeled potatoes, hot
1/4 cup reduced fat milk
pepper and garlic salt, to taste
Cooking method
-
1. Heat oil in non-stick frypan, add minced meat and stir-fry for 5 minutes or until browned.
2. Stir in carrots, tomato, celery, onion, tomato paste, thyme and stock. Reduce heat, cover and cook stirring often for 15 minutes.
3. Meanwhile place potatoes, milk, pepper and garlic salt in a bowl and mash until smooth.
4. Place veal mixture into a casserole dish and arrange mashed potato decoratively over veal mixture. Place under griller and grill 2 to 3 minutes or until the potato is golden brown. Garnish with a sprig of thyme.
Notes: Serve with lightly steamed of stir fried green vegetables ( for example, beans, broccoli, snow peas)
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 527.14g | 100.00g |
| Energy (kJ) | 1500.91kJ | 284.73kJ |
| Protein (g) | 29.23g | 5.55g |
| Total fat (g) | 12.21g | 2.32g |
| - Saturated fat (g) | 3.21g | 0.61g |
| - Polyunsaturated fat (g) | 1.47g | 0.28g |
| - Monounsaturated fat (g) | 6.07g | 1.15g |
| Cholesterol (mg) | 83.39mg | 15.82mg |
| Carbohydrate-available (g) | 30.26g | 5.74g |
| CarbohydrateSE (g) | 29.21g | 5.54g |
| - Sugars (g) | 9.55g | 1.81g |
| Water (g) | 442.17g | 83.88g |
| Dietary fibre (g) | 7.01g | 1.33g |
| Thiamin (mg) | 0.31mg | 0.06mg |
| Riboflavin (mg) | 0.36mg | 0.07mg |
| Niacin (mg) | 5.65mg | 1.07mg |
| Niacin equivalents (mg) | 11.45mg | 2.17mg |
| Vitamin C (mg) | 48.75mg | 9.25mg |
| Total folate (ug) | 88.06ug | 16.70ug |
| Total vitamin A equivalents (ug) | 635.31ug | 120.52ug |
| Retinol (ug) | 15.63ug | 2.96ug |
| Beta carotene equivalents (ug) | 3714.38ug | 704.62ug |
| Sodium (mg) | 450.35mg | 85.43mg |
| Potassium (mg) | 1546.34mg | 293.34mg |
| Magnesium (mg) | 71.99mg | 13.66mg |
| Calcium (mg) | 135.60mg | 25.72mg |
| Phosphorus (mg) | 379.94mg | 72.07mg |
| Iron (mg) | 3.29mg | 0.62mg |
| Zinc (mg) | 4.20mg | 0.80mg |
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Source: Kathryn Moore (2000), Eggless recipes, Broadmeadow.
This recipe was orginally published as:
Shepherd's pie
Recipe publication date on: 08/23/2001
Last reviewed on: 01/10/2013
