Shepherd's Pie
Good nutritional profile
Ground meat under a mashed potato topping.
Shepherd's pie is ground lamb cooked with onion, carrot and peas in a gravy, then covered with mashed potato and baked until the top browns; made with beef, it is usually called cottage pie. It provides moderate protein, starch from the potato and some vegetables, with fat from the meat and the butter in the mash. Lean meat, more vegetables and milk instead of butter in the mash keep it lighter.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 7g | 12.5% |
| Fat | 5g | 7.1% |
| Carbs | 11g | 3.7% |
| Simple Sugars | 3.85g | Estimate |
| Complex Carbs | 6.15g | Estimate |
| Fiber | 1g | 4.0% |
| Water | 72g | 2.9% |
| Calories | 110 | 4.9% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 2.16 | g | 10.8% |
| Monounsaturated | 1.51 | g | 6.0% |
| Polyunsaturated | 0.26 | g | 2.0% |
| Omega-3 | 0.078 | g | Estimate |
| EPA | 4 | mg | 0.4% |
| Omega-6 | 0.182 | g | Estimate |
| Trans | 0.16 | g | 8.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 4.2 | mg |
| Vitamin E | 0.28 | mg |
| Selenium | 1.61 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 60.3 | mcg | 6.7% |
| vitamin B1 | 0.064 | mg | 5.3% |
| vitamin B2 | 0.059 | mg | 4.5% |
| vitamin B3 | 1.7 | mg | 10.6% |
| vitamin B6 | 0.144 | mg | 8.5% |
| vitamin B9 | 10 | mcg | 2.5% |
| vitamin B12 | 0.342 | mcg | 14.3% |
| vitamin C | 4.2 | mg | 4.7% |
| vitamin D | 0.003 (0 IU) | mcg | 0.0% |
| vitamin E | 0.283 | mg | 1.9% |
| vitamin K | 4.16 | mcg | 3.5% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 14 | mg | 1.4% |
| iron | 0.563 | mg | 3.1% |
| magnesium | 15.7 | mg | 3.9% |
| phosphorus | 64.8 | mg | 9.3% |
| potassium | 252 | mg | 9.7% |
| sodium | 216 | mg | 9.4% |
| zinc | 0.843 | mg | 7.7% |
| copper | 0.105 | mg | 11.7% |
| manganese | 0.092 | mg | 4.0% |
| selenium | 1.61 | mcg | 2.9% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 150 | mg | 21.4% | 117% |
| Isoleucine | 307 | mg | 21.9% | 127% |
| Leucine | 519 | mg | 19.0% | 106% |
| Lysine | 575 | mg | 27.4% | 149% |
| Methionine | 297 | mg | 28.3% | 160% |
| Phenylalanine | 520 | mg | 29.7% | 158% |
| Threonine | 328 | mg | 31.2% | 163% |
| Tryptophan | 80 | mg | 28.6% | 151% |
| Valine | 356 | mg | 19.6% | 111% |
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Values per 100 g
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Recipe
See full recipeIngredients
- Lamb mince 500 g
- Onion, chopped 1
- Carrots, diced 2
- Frozen peas 100 g
- Tomato puree 2 tbsp
- Worcestershire sauce 1 tbsp
- Beef stock 300 ml
- Potatoes, peeled 800 g
- Butter 40 g
- Milk 60 ml
- Olive oil 1 tbsp
Instructions
- 1
Boil the potatoes until tender, then mash with the butter and milk and season.
- 2
Fry the onion and carrots in the oil until softened, then add the lamb mince and brown well.
- 3
Stir in the tomato puree and Worcestershire sauce, pour in the stock and simmer for 20 minutes until thickened.
- 4
Add the peas, then spoon the meat into an ovenproof dish.
- 5
Spread the mash evenly over the top and rough up the surface with a fork.
- 6
Bake at 200C for 25 minutes until golden and bubbling at the edges.