Shepherd's Pie

Health score
38%
Shepherd's Pie
105 min.
8
482kcal

Suggestions

Ingredients

  •  bay leaves 
  • pounds beef chuck steaks boneless cubed
  • 0.5 stick butter room temperature
  • cups beef broth low sodium canned
  • ounce canned tomatoes chopped canned
  • cups carrots diced frozen thawed
  •  celery with string
  • tablespoons flour 
  •  garlic cloves chopped
  • cup milk 
  • cup onion chopped
  • tablespoons parsley chopped
  • cup pearl onions 
  • cups peas sweet frozen thawed
  • tablespoon salt 
  • servings salt and pepper to taste
  • tablespoon vegetable oil 
  • pounds yukon gold potatoes peeled quartered

Equipment

  • sauce pan
  • oven
  • mixing bowl
  • pot
  • casserole dish
  • colander
  • potato ricer

Directions

  1. Place the cut potatoes in a large stockpot, cover with cold water and add salt. Bring to a boil, then simmer until the potatoes are fork tender, about 20 to 30 minutes.
  2. Drain well in a colander. While the potatoes are still warm, press them through a potato ricer or food mill and into a mixing bowl. Whip in the warm milk and softened butter until incorporated and the potatoes are fluffy. Cover and keep warm.
  3. For the filling: In a 2-quart saucepan over medium heat, add the oil then braise the beef with the garlic, onion, and bay leaves. Season with salt and pepper. When the meat is browned and the onion is tender, dust with flour. Cook for 3 to 4 minutes, stirring often.
  4. Pour in the beef broth and cook for 2 minutes until the mixture begins to thicken.
  5. Add the canned tomatoes and the whole vegetables tied together. Simmer for 5 minutes to infuse the flavors, then remove the vegetable bundle.
  6. Add the peas, carrots, pearl onions, and parsley. Taste and adjust seasoning as needed.
  7. Transfer the meat mixture to a 9 by 13-inch casserole dish.
  8. Spread the mashed potatoes evenly on top of the casserole. Dot with butter if desired.
  9. Bake in a preheated 350 degree F oven until the potatoes are golden, about 30 minutes.

Nutrition Facts

Calories482kcal
Protein26.85%
Fat33.88%
Carbs39.27%

Properties

Glycemic Index
65.49
Glycemic Load
27.48
Inflammation Score
-10
Nutrition Score
36.806956778402%

Flavonoids

Apigenin
3.52mg
Luteolin
0.17mg
Isorhamnetin
2.48mg
Kaempferol
1.81mg
Myricetin
0.26mg
Quercetin
11.38mg

Nutrients percent of daily need

Calories:481.92kcal
24.1%
Fat:18.49g
28.45%
Saturated Fat:8.73g
54.58%
Carbohydrates:48.24g
16.08%
Net Carbohydrates:39.87g
14.5%
Sugar:9.88g
10.98%
Cholesterol:93.69mg
31.23%
Sodium:1507.94mg
65.56%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.97g
65.95%
Vitamin A:6094.16IU
121.88%
Zinc:10.9mg
72.69%
Vitamin C:58.72mg
71.18%
Vitamin B12:3.73µg
62.23%
Vitamin B6:1.15mg
57.29%
Vitamin K:51.11µg
48.67%
Vitamin B3:9.39mg
46.93%
Potassium:1602.63mg
45.79%
Phosphorus:445.45mg
44.55%
Selenium:29.44µg
42.05%
Fiber:8.37g
33.47%
Manganese:0.63mg
31.59%
Iron:5.34mg
29.66%
Vitamin B1:0.42mg
27.69%
Magnesium:98.01mg
24.5%
Vitamin B2:0.41mg
24.28%
Copper:0.43mg
21.45%
Folate:84.15µg
21.04%
Vitamin B5:1.76mg
17.62%
Calcium:129.47mg
12.95%
Vitamin E:1.19mg
7.94%
Vitamin D:0.45µg
2.99%