Shepherd’s pie
4.5
serves of vegetables in each serve
Preparation time: 10 minutes
Cooking time: 45 minutes
Serves: 4
4.5 serves of vegetables per serve
Diet and Allergies:
Preparation time: 10 minutes
Cooking time: 45 minutes
Serves: 4
4.5 serves of vegetables per serve
Diet and Allergies:
Ingredients
3 large potatoes, peeled
1 tbsp olive oil
1 medium onion, diced
2 medium carrots, diced
1 medium zucchini, diced
400g lean beef mince
1 tsp Worcestershire sauce
1 tsp reduced-salt soy sauce
2 tsp no added salt tomato paste
Fresh or dried thyme to taste
Ground pepper
½ cup peas, frozen or canned
½ cup corn kernels, frozen or canned
1 reduced-salt beef stock cube
2 – 2 ½ cups water
¼ cup red lentils
1 tsp plain flour with 2 tbsp water
2 tsp margarine
2-4 tbsp reduced fat milk
Method
Step 1
Preheat oven to 180°C (160°C fan-forced).
Step 2
Boil the potatoes for about 15 minutes or until tender. Drain
Step 3
Meanwhile heat oil in a large frypan and cook onion, carrot and zucchini.
Step 4
Add the meat and stir breaking up the lumps of meat.
Step 5
Add sauces, tomato paste, thyme, pepper, peas and corn.
Step 6
Dissolve the beef stock cube in water and add to the pan along with the lentils. Stir, reducing the heat and cook covered for 30 mins.
Step 7
Mix flour and water to form a paste.
Step 8
Remove frypan from heat, stir flour paste into the mixture then return to stove to cook for one minute.
Step 9
Mash the potatoes with a small amount of reduced-fat milk and margarine.
Step 10
Spoon mince into shallow dish and cover with the potato.
Step 11
Bake for 30 minutes.
Serving suggestions:
- Add 1 can of crushed tomatoes at the same time as the stock to turn into a Bolognaise sauce
- Top the mashed potato with 50g of reduced-fat cheese before baking in the oven.
Ingredient swaps:
- If you don’t have potato, you can use 1 large sweet potato or a mixture of potato and sweet potato.
- If you don’t have beef mince, you can use lamb mince.
Budget tips:
- Using some lentils to replace meat is a good way to stretch your shopping budget.
- Buy beef mince when it is on special and freeze until you need it.
Reduce waste:
- You can freeze leftovers.
- Dried red lentils are inexpensive and can be stored in the pantry to add to many meat dishes such as bolognaise sauce.
Nutrition tips:
- With vegetables and lentils, this recipe is an excellent source of fibre.
- Choose lean beef mince instead of regular fat to reduce saturated fat intake.
