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Basic Shepherds Pie
This shepherd's pie recipe is intended to be a very basic version, as it's a highly customizable recipe which can be dialed in to meet both taste and nutritional preferences.
Sherherd's Pie With a Runny Egg and a Puff Pastry Base.
Nutrition to Note
This recipe has Fat (total lipid) as 50.8% and Protein as 50.1% (as a percentage of RDA).
You may need to take these into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 7.3% of RDA
• Calories: 42.0% of RDA
• Carbs: 30.3% of RDA
• Fat (total lipid): 50.8% of RDA
• Fiber: 39.8% of RDA
• Fructose: 6.3% of RDA
• Protein: 50.1% of RDA
• Sodium: 28.8% of RDA
• Sugar: 34.9% of RDA
• Vitamin A (IU): 233% of RDA
• Vitamin B6: 67.2% of RDA
• Vitamin C: 59.8% of RDA
• Iron: 17.2% of RDA
• Magnesium: 36.1% of RDA
• Manganese: 18.5% of RDA
• Niacin: 111% of RDA
• Potassium: 76.1% of RDA
• Zinc: 63.0% of RDA
If any nutritional component is greater than 50% of RDA
(or any vitamin/mineral is greater than 400% of RDA),
the recipe gets a “Nutrition to Note” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
Follow the steps in the Dependent Recipes section to make the mashed potatoes. For this recipe, there really can never be enough mashed potatoes, so feel free to make 1.5X the mashed potatoes (you will use them :-).
MAKING THE GROUND BEEF AND VEGETABLES
3.
Cook the ground beef until it's cooked/browned, drain any fat, set aside.
4.
Add olive oil to a large saucepan. Saute the carrots until they begin to get tender.
5.
Add in the onions and saute until they begin to become translucent.
6.
Add in the cooked ground beef.
7.
Season with black pepper and thyme.
8.
Add the butter and peas.
9.
Sprinkle the flour over the pan and then stir this in.
10.
Add tomato paste, wine and the Worcestershire sauce. Let this reduce, cooking off the alcohol from the wine.
11.
Add the chicken stock. Allow this to reduce down until it begins to get quite thick.
ASSEMBLING THE PIE
12.
Grease an oven-proof baking pan using some butter. I used a 9x9 pan and it was perfect, though a 9x13 might work for a thinner pie.
13.
Spoon the mashed potatoes on top, flatten them out with a spoon.
14.
Glaze the top with the egg.
15.
Bake for approximately 20 minutes or until the top of the potatoes begins to brown.
This dependent recipe has a "yields ratio" of 1. This means that for every 1 serving of the main recipe you're making, make 1 serving of the dependent recipe.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
A partially gluten-free variant of this recipe can be made to reduce the amount of gluten.
Just substitute gluten-free chicken stock for chicken stock.
2.
Make it Dairy Free!
A dairy-free variant of this recipe can be made.
Just substitute Earth Balance Natural Buttery Stick for butter.
3.
Make it Soy Free!
A soy-free variant of this recipe can be made.
Just substitute gluten-free chicken stock for chicken stock.
4.
Make it Wheat Free!
A wheat-free variant of this recipe can be made.
Just substitute gluten-free chicken stock for chicken stock.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 840
Protein 56.3 g
Carbohydrates 83.3 g
Iron 3.43 mg
Fiber 11.1 g
Calcium 73.5 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
