Healthy Shepherds Pie2013-10-28
- Course: Main
- Servings : 3
- Prep Time : 20m
- Cook Time : 30m
- Ready In : 50m
The other week I was introduced to a fab free app called ‘MyRhythm’ which lets you track the foods that you eat, your mood, and your digestive health to help you figure out what your ‘triggers’ are.
To celebrate the launch of MyRhythm I wanted to blog a ‘tummy-friendly recipe’. We know that fatty foods can cause stomach upset, which is why this classic British dish has been given a skinny make-over! So, pans at the ready.. Healthy Shepherds Pie here you come!
P.S I have included a vegetarian version of this dish too.. so that nobody misses out!
- 250g extra lean beef mince or Quorn*
- 2-3 sweet potatoes (250g), peeled & chopped**
- 1 white onion, chopped
- 150g mushrooms, sliced
- 1 tin chopped tomatoes (400g)
- 2 tbsp tomato puree
- 2 tbsp Worcester sauce
*Nutritional stats provided are for 1/3 of the Shepherd’s Pie made with extra lean beef and served with vegetables. If made with Quorn the calories will be substantially less.
**Sweet potato is crammed full of nutrients and it even counts towards 1 of your 5 a day!
To Serve: Broccoli & Carrots (or vegetables of your choice!)
Optional: Gravy – If you’re using gravy granules then use the water that you’ve boiled your vegetables in to make it up with – this way your gravy will be bursting with nutrients too!
Pre-heat your oven to 220 degrees C and boil a pan of water.. add the potatoes to the pan and cook until soft before mashing and setting to one side.
Meanwhile, spray a non-stick pan with 1 calorie spray oil (or 1 tbsp of oil) and add the onion. Cook for around 5 minutes until soft and golden.
Add in the beef mince and cook until browned all over before adding the mushrooms and cooking for 5 minutes.
Add the tinned tomatoes, tomato paste and Worcestershire sauce (plus the Quorn if using instead of beef) and simmer for 10-20 minutes until the liquid has evaporated. Season with salt and pepper to taste.
Spoon the mince mixture into an ovenproof dish and top evenly with the mashed potato (you could even swap the potato for butternut squash, swede or carrot, or use a mix of the 2!).
Bake for 20 minutes or until the potato begins to brown and boil/steam your vegetables until tender.
Serve 1/2-1/3 of the Shepherd's Pie with the vegetables and optional gravy and enjoy!
*This blog post has been sponsored by MyRhythm who paid/provided me with a gift of value for the time it took me to write it. The words written however are 100% my own and were not influenced by the incentive received. I do not promote this company more than other companies who have not sponsored a blog post. Please read my disclaimer page for more information.
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This information is per serving.