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Shepherd's pie
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3 from 1 vote

[Low FODMAP] Shepard's pie

Great flavour meal for when it's cold out and you want something warm. Or if you have left over (S)mashed potatoes,
Prep Time1 hour
Cook Time30 minutes
Course: Dinner
Cuisine: American
Keyword: Shepherd's pie
Servings: 4 people
Calories: 1022kcal

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.
    Frying pan on stove that contains chopped parsnips and oil
  • 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!
    Shepherd's pie

Nutrition

Serving: 200g | Sodium: 1053mg | Calcium: 297mg | Vitamin C: 60mg | Vitamin A: 1483IU | Sugar: 13g | Fiber: 9g | Potassium: 1580mg | Cholesterol: 193mg | Calories: 1022kcal | Saturated Fat: 25g | Fat: 62g | Protein: 53g | Carbohydrates: 67g | Iron: 5mg