Shepards pie is a comfort food that is actually healthy. It covers all of the food groups including lean meat, vegetables, and carbohydrates. It easily adapts to be paleo and vegetarian friendly. Although I do not eat paleo or vegetarian, I still cook both ways occasionally just for variety sake. Its also very easy to use whatever you have on hand. Literally any vegetable works. Don’t have ground beef? Use ground turkey. Don’t have potatoes, use sweet potatoes.
Ok, its an ugly dish to photograph but aren’t most casseroles?
1 Tbs olive oil or butter (if using chicken or turkey)
1/2 onion, diced
2 cloves garlic, minced
1 lb ground beef, turkey, lamb, or chicken
2 Tbs flour (whole wheat or oat flour if gluten free)
1 tsp steak sauce or worcestershire sauce
3/4 cup broth
3/4 cup diced tomatoes
1/2 tsp rosemary
1 tsp thyme
1/4 tsp salt
1/4 tsp pepper
1.5 cups chopped vegetables (any combination of corn, peas, cut green beans, carrots, celery, mushrooms)
For the potatoes:
2 lbs potatoes
1 tbs butter
2 tbs greek yogurt, sour cream, or cream cheese
1/4 cup milk of choice
salt and pepper to taste
Cut potatoes into chunks (peeling optional) and boil until tender, roughly 10 minutes.
While potatoes are cooking, place ground meat, oil, onion, and carrots (if using raw) in a pan. Cook for 2 minutes then add garlic, salt, and pepper. Cook until meat is browned. Add flour and herbs and stir until meat is coated. Add tomatoes, broth, steak sauce, fresh cut green beans (if using), and mushrooms (if using). Simmer for 10-15 minutes until sauce is thickened. Add corn, peas, or any frozen vegetable using now and heat through.
Place in a 2 1/2 quart baking dish.
Drain potatoes. Add milk, butter, yogurt, salt, and pepper, and mash well.
Add mashed potatoes to the top of meat mixture and score the top with a fork to make peaks and ridges.
Bake for 25 minutes at 400 F.
*Paleo: Omit flour. It’s a small amount so it wont make a big difference. use sweet potatoes and non dairy milk.
*Vegetarian: Replace ground beef with 1 cup dry lentils, cooked al dente.
*Gluten Free: use oat flour
Nutritional Information: (as directed, with lean ground beef. Lean ground turkey or chicken would be less calories and fat)
Fat: 9 g
Sodium: 440 mg (15%)
Carbohydrates: 43 g
Dietary Fiber: 7 g
Sugars: 7 g
Protein: 35 g