Name: Lightened Up Shepard’s Pie
Prep time: 30 min
Cook time: 30 min
Ingredients: 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; 1 cup diced carrot; 1 cup frozen peas; 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

Lightened Up Shepherd's Pie — Lightened Up Shepherd’s Pie

As it gets cooler out, it’s the perfect time for this one pan comfort dish that has been lightened up by using lean ground beef, lots of veggies, 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 ground beef instead of lamb; also called Cottage Pie. At a glance, it may seem like a lot of steps, but the three layers (base meat layer, veggie layer, and mashed potato) are prepared simultaneously, using just one skillet and one pot before assembly in a baking pan, so it comes together quickly.

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 Can I Lighten Up Mashed Potatoes, but Still Make them Tasty?

-Use baby Yukon Gold potatoes – They are golden in color, and naturally creamy and buttery

-Swap in baby red potatoes if Yukon Gold are not available

-Swap an unsweetened plant based milk for cream

-Reserve starchy potato cooking water and whisk some back in when mashing potatoes to keep moist

-Add aromatics like rosemary, chives, scallions, and roasted garlic

-Use a potato ricer

Lightened Up Shepard’s Pie

You won't miss the fat in this lightened up version of this classic English casserole

Course dinner, Entree, Main Course

Cuisine Comfort Food, gluten free, Healthy, Hearty

Keyword 30 Minute Meal, Comfort Food, One Pan, One Pot

Prep Time 30 minutes

Cook Time 30 minutes

Servings 4

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
Meanwhile, prepare the base meat layer by sautéing onion, garlic, and thyme in olive oil in a medium skillet until onions begin to soften, about 5 minutes, then stir in black pepper, tomato paste, and tamari
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