This one pan comfort dish is lightened with grass fed beef, carrots and peas, and naturally buttery Yukon Gold potatoes with the skins left intact to boost up fiber
What is Shepherd’s Pie?
Traditional Shepard’s Pie is an English comfort food. The classic recipe uses ground lamb in a rich gravy, and is topped with decadent mashed potatoes. The recipe below is an American version using grass fed beef instead of lamb; also called Cottage Pie. At a glance, it may seem like a lot of steps, but the three layers (base ground beef layer, mushrooms, peas, and carrots, and Yukon Gold mashed potato layers) are prepared simultaneously, using just one skillet and one pot before assembly in a baking pan, so it comes together quickly without a lot of cleanup.
This is a great make ahead dish you can prepare on a weekend to have as a midweek meal. See my guidelines for making ahead and freezing below.
Serve Shepherd’s Pie with a simple side like Sheet Pan Asparagus Cherry Tomato Artichoke Heart, a simple salad topped with Easy Healthy Caesar Salad Dressing or Gem Lettuce Salad with Candied Pecans and Gorgonzola. This will give a nice pop of color to the plate, and offer contrast of textures with a crunchy vegetable side, as the Shepherd’s Pie will be smooth and creamy.
Can Shepherd’s Pie be Made Ahead?
Yes – Like most casserole type dishes where the meat has been cooked before assembling, Shepherd’s Pie makes a perfect midweek meal because you can prep it ahead, keep it in the refrigerator for up to three days before baking, or freeze for up to three months for a future meal. If you are prepping this dish for the freezer, or freezing leftovers, use a metal or ceramic pan, and avoid glass and Pyrex baking dishes, which can shatter with dramatic temperature changes.
How to Make Mashed Potatoes Healthy
-Use baby Yukon Gold potatoes – They are known for their golden skin and flesh, and naturally creamy and buttery, so you do not need to add a lot of fat or butter to make them looks and taste rich and creamy. Yukon Gold potatoes get their golden hue from naturally occuring carotenoids that have health benefits, including protecting against certain cancers, boosting immune function, and are considered powerful anti-inflammatory phytonutrients. The fibers in potatoes convert to resistant starch, fueling the gut microbiome and favorably modulating the immune system. Adding Yukon Gold potatoes to the diet offers many health benefits.
-Swap in baby red potatoes if Yukon Gold are not available. Red potato skins are high in anti-flammatory polyphenols called anthocyanins that can help with weight loss, and protect our skin from the sun
-Swap an unsweetened plant based milk for cream
-Reserve starchy potato cooking water and whisk some back in when mashing potatoes to keep the Yukon Gold potatoes moist
-Add aromatics like rosemary, chives, scallions, and roasted garlic to boost flavors without adding calories or fat, and to add anti-inflammatory nutrients
-Use a potato ricer to make the potatoes nice and fluffy
Are there health benefits to grass fed beef?
Pound for pound, grass fed beef has less fat, saturated fat, and calories than corn fed cattle, plus about five times the amount of inflammation fighting omega-3 fatty acids.
Research has shown that displacing corn fed beef with grass fed may reduce your risk for heart disease
Grass fed beef is more sustainable, nutrient dense, and ethically raised. The animals have room to graze, and they reduce greenhouse gas emissions. Local land use may be improved if cattle graze on land that would not be suitable for farming
Book a FREE call to discuss how I can help with your nutritional concerns HERE
How to Make Grass Fed Beef Shepherd’s Pie
Cook Ground Beef and Mushroom Layer while potatoes are boiling
Layer Grass Fed Beef Mixture in a 9×9 Pan
Top with Peas and Carrots
Add Mashed Potato Layer on Top
Shepherd’s Pie with Grass Fed Ground Beef and Yukon Gold Potatoes
You won't miss the fat in this lightened up version of this classic English casserole
Ingredients
Base Meat Layer
- 1 pound lean ground beef preferably grass fed
- 1 tbsp good olive oil
- 1 medium Vidalia onion diced
- 2 cloves garlic chopped
- 2 tsp dried thyme
- 2 cups sliced mushrooms
- ½ tsp ground black pepper
- 2 tbsp wheat free tamari (if using soy sauce will not be GF)
- 1/4 cup tomato paste
- 2 tsp corn starch or sweet rice flour
Veggie Layer
- 1 cup diced carrot
- 1 cup frozen peas
Mashed Potato Topping
- 1 pound baby Yukon Gold potatoes preferably organic
- 1 cup unsweetened plant based milk such as almond milk, or low fat cow dairy milk
- Sea salt and ground white pepper to taste
- 2 tbsp fresh chopped rosemary
- 1 cup diced scallions
- ½ cup grated parmesan cheese – Reserve to sprinkle on top before baking
- Smoked paprika – Reserve to sprinkle on top before baking
Instructions
-
Preheat oven to 350°F, using convection roast if setting is available
-
Prepare mashed potatoes – Wash potatoes, place in a pot, add a generous salt pinch, cover with water, and boil covered, until potatoes tender, about 15-20 minutes, and pierce easily with a fork
-
Add mushrooms and sauté for 5 minutes, stirring occasionally
-
Add beef and break into crumbles with a spatula, stirring to combine
-
When meat is cooked through, taste to adjust seasoning as needed, stir in corn starch or sweet rice flour, and place meat mixture in a 9×9 baking pan
-
Evenly spread a layer of diced carrot and peas on top of meat mixture
-
Drain potatoes, reserving 2 cups cooking liquid
-
Place potatoes back in pot, add milk, salt, pepper, rosemary, and scallions
-
Mash potatoes to a desired consistency, thinning with reserved potato cooking liquid if needed
-
Taste to adjust seasoning, and spread potatoes on top of meat mixture in baking pan
-
Top with grated parmesan cheese, then sprinkle generously with smoked paprika
-
Bake uncovered until potatoes are browned, and meat is bubbling, about 30 minutes
-
Use a spatula to cut into squares, and serve with a simple green vegetable like steamed broccoli or a salad
Recipe Notes
You can make this vegetarian by substituting veggie crumbles for ground beef
