Shepherd’s Pie, a beloved comfort food classic, gets a nutritious and delicious upgrade! This recipe features a protein-packed lamb filling topped with a creamy, cheesy parsnip mash, making it the perfect post-workout meal to refuel and recover.
Why This Shepherd’s Pie is a packed with nutrients
This Shepherd’s Pie is more than just a delicious meal; it’s a nutritional powerhouse designed to support your active lifestyle. Lean ground lamb provides high-quality protein to aid muscle repair and growth, while a medley of vegetables delivers essential vitamins and minerals.
Parsnip Power: The Ultimate Mash-Up
Forget ordinary mashed potatoes! This recipe features a unique and flavorful parsnip mash. Parsnips, a root vegetable packed with vitamins, minerals, and fiber, combine with potatoes for a creamy, complex carbohydrate source that provides sustained energy. The addition of cheese adds a savory depth and boosts the protein content.
Ingredients:
- For the Cheesy Parsnip Mash:
- 1 ½ lb/680 g parsnips
- ½ lb/225 g russet potatoes
- ⅓ cup/60 ml double cream or whole milk
- 1 Tbsp butter, room temperature
- 3 oz/80 g Cheddar or Gruyere cheese
- For the Filling:
- 2 Tbsp olive oil
- 1 lb/450g lamb mince
- 1 large yellow onion
- 1 large carrot
- 2 sprigs fresh thyme
- 1 cup/250 ml beef stock
- 2 Tbsp Worcestershire sauce
- 1 Tbsp tomato puree
- Seasoning:
- Salt and pepper
Instructions:
- Prep the Vegetables: Peel and roughly chop the parsnips and potatoes. Dice the onion and carrot. Pick the thyme leaves from the stalks and discard the stalks. Grate the cheese.
- Cook the Root Vegetables: Bring a medium saucepan of salted water to a boil. Add the parsnips and potatoes, and cook for 15 minutes, or until fork-tender. Drain and set aside to dry for 10 minutes.
- Brown the Lamb: Heat olive oil in a skillet and brown the ground lamb thoroughly for 5-7 minutes. Season with salt and pepper.
- Sauté the Aromatics: Add the onion, carrot, and about 2 teaspoons of thyme leaves to the skillet. Cook, stirring occasionally, for another 5 minutes, or until the onions are translucent and the carrots are tender-crisp.
- Simmer the Filling: Stir in the beef stock, Worcestershire sauce, and tomato puree. Lower the heat and simmer for 15 minutes to allow the flavors to meld.
- Mash It Up: In a mixing bowl, mash the parsnips and potatoes with cream (or milk) and butter. Mix in half of the grated cheese.
- Assemble the Pie: Preheat your oven to 350°F/180°C. Lightly grease an 2 L casserole dish. Pour the lamb and vegetable mixture into the prepared dish. Spread the mash evenly over the top and sprinkle with the remaining cheese.
- Bake to Golden Perfection: Bake, uncovered, for 30 minutes, or until the cheese is nicely browned and the filling is bubbly.
- Rest and Serve: Remove from the oven and let it rest for 10 minutes before serving. This allows the flavors to meld and the pie to set.
Performance Tips:
- Carb Control: For a lower-carb option, replace the potatoes with cauliflower.
- Spice It Up: Add a pinch of cayenne pepper or a dash of hot sauce to the filling for an extra kick.
- Make It a Meal Prep Marvel: This recipe is perfect for meal prepping. Simply divide into individual portions and reheat as needed.
Enjoy!
This Shepherd’s Pie is a delicious and satisfying way to nourish your body and support your fitness goals.
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Keywords: Shepherd’s Pie, parsnip mash, recipe, healthy eating, post-workout meal, comfort food, meal prep