020 8973 3530
One you Hounslow

Healthy Shepherd’s Pie

Posted on

This recipe serves 4, an easy one pot meal which is based on The Eat Well Guide including the 5 food groups: potatoes (carbohydrates); vegetables (fruit and vegetables), soya/lean mince (protein); rapeseed oil (fats) and milk (dairy). This recipe uses a healthier cooking method of baking, using healthier cooking fats (rapeseed oil), is higher in fibre and a winter warming recipe which you can also freeze.

Ingredients
4 large potatoes peeled
2 sweet potatoes peeled
1 onion chopped
4 tomatoes chopped
1 cup of frozen peas
2 carrots peeled and diced
1 onion chopped
2-3 cups of soya mince or lean mince meat
2 tbs semi skimmed milk
1 tea cup of water
2 tbs rapseed oil

Method

  1. Pre heat oven to 180 degrees/gas mark 4
  2. Quarter all potatoes and boil in a pan of water until cooked through
  3. Drain and set aside
  4. In a large pan, add rapeseed oil and fry onions until golden
  5. Add chopped tomatoes, carrots and mix well, cook on a medium heat
  6. Add the soya mince along with water, mix well and simmer for 20-30 minutes until desired consistency. Add more water if required
  7. Add frozen peas, mix well and season with salt and pepper to taste
  8. Mash the cooled potatoes along with the milk and season with salt and pepper
  9. Using a baking dish, layer the mince mixture until even and finally spread mash potatoes on top until covered
  10. Bake in the oven for 20-30 minutes until golden

Optional
 – Add cheese on the top
– Season with spices-paprika/chilli/garam masala/herbs
– Use lentils instead of soya mince
– Add kidney beans

 

Recipe by One You Hounslow Nutritionists
Gopika Papiah & Farhanda Shah

Shepherd's pie