Shepherd’s Pie or (Cowboy Pie) is amazing. I have heard for it to technically be Shepherd’s pie it should use ground lamb, but my mama didn’t raise me that way. I love the flavour of it and I also like that it turns leftovers into a brand new meal. For me we always had Shepards pie when there was leftover mashed potatoes. In with the leftover potatoes, all the rest of the leftovers were thrown in. (Vegetables, ect.) This was a great way to make something new out of yesterday’s dinner. So I totally encourage you to take on that challenge and clear our everything you can in your fridge into the Shepherd’s Pie. Shepard’s pie also freezes really well, and can be frozen and then thawed later if you have a lot of extras or if you want a low effort dinner for another day.
[Low FODMAP] Shepard’s pie
Ingredients
Pie Filling
- 1 pound ground beef
- 1 pound ground pork You can substitute ground beef if needed
- 1 tbsp infused garlic oil
- 1 whole red pepper chopped (Small pieces, thinly sliced)
- 2 cups parsnip chopped. (Small pieces, thinly sliced) substitute carrots if you don't like parsnip. (About ~3 Medium parsnips/carrots.)
- 1/2 can whole corn kernel (corn pieces) this is only low FODMAP in small doses
- 1 cup bock choy stalks chopped (Small pieces, thinly sliced)
Potato Crust
- 6 cups (S)mashed Potatoes don't have them hanging around? See our recipe
- 1 cup shredded low FODMAP cheese
- 1 tsp Paprika
Seasoning
- 4 tbsp low FODMAP BBQ sauce see our recipe (or in a pinch use 2 tbsp ketchup, 1tbsp mustard, 1 tbsp maple syrup)
- 4 shakes worcestershire sauce
- 1 tsp salt
- 1 tsp pepper
Instructions
- Turn on oven to 350f
- Put a frying pan on the stove on medium heat
- Add 1 lb beef and 1 lb port to frying pan and brown it. Should take about ~10-15 mins
- You want to break up the meet with your 'flipper' so that it's easier to brown and eat later.
- Put a frying pan on the stove on medium heat. Add 1 tbsp of infused garlic oil.
- Chop up ~3 parsnips and throw it into frying pan you just added to the stove.
- Cook ~ 7 minutes. You should see a light browning on the edges of the parsnip.
- Add chopped Bock Choy and Chopped Red pepper.
- Cook ~ 5 minutes. Until red pepper is soft. (Take one out of the pan run it under cold water and eat it. If you feel like it's cooked we are good.)
- Combine the vegetables from the frying pan, Corn, and fried meat into a bowl. Stir thoroughly.
- Add Seasoning ingredients, salt, pepper, worcestershire sauce, and BBQ sauce. Stir thoroughly. You know have Shepherd's pie filling.
- Add the Shepherd's pie filling to a deep baking dish.
- Wash your hands, Use your hands to make the add potatoes evenly to make the "Pie crust".
- Sprinkle the pie crust with low fodmap cheese.
- Sprinkle on the paprika.
- Place in the oven for 30mins to let the ingredients get warm, flavours mingle!
Not really a fan of parsnip, but it was OK otherwise.