This Low FODMAP Shepherd’s Pie is one of my favourite dishes in my house, loved by both adults and little ones. The main ingredients, traditionally, is lamb mince, that I try to find as lean as possible. I also add loads of root vegetables and it is a great way to “hide” them for fussy eaters, mixed with meat and sauce and covered with a blanket of mashed potatoes!
This recipe has been approved by a Low FODMAP dietitian, Evelyn Toner. Find interesting articles about Nutrition, IBS and FODMAP on her blog.
INGREDIENTS FOR A LOW FODMAP SHEPHERD’S PIE, 5 PORTIONS:
500 g lamb mince
2 medium carrots
1 parsnip /75-100g/
150 g of leek, green part only
60 g frozen peas
100- 150 g swede
(all veg finely diced)
1 sprig rosemary, leaves stripped and finely chopped
Min. 500 g potatoes, peeled, boiled and mashed with…
100 ml lactose free milk
Low calorie oil spray, for example butter flavour or just an ordinary oil spray
450 ml low FODMAP stock
Salt, pepper to taste
NOTE: I served the pie with carrot and peas, but I am on a modified diet and I now I will tolerate it.
You can serve it with steamed carrot, spinach or other Low FODMAP vegetable.
INSTRUCTIONS TO PREPARE A LOW FODMAP SHEPHERD’S PIE:
Preheat the oven to 190 degrees C.
In a large, deep pan fry the lamb mince until browned. No added oil is necessary, because lamb mince is naturally richer in fat. After initial frying you can put the pan at an angle and remove some fat, if you don’t like it.
After this step you need to add all of the finely diced vegetables to the pan and mix well. In the meantime peel and set potatoes for boiling. Cook them until soft and then mash with lactose free milk and season with salt and black pepper.
Season the content of the frying pan with fresh chopped rosemary, salt and pepper. Keep cooking it, covered with a lid and stirring every so often, until the vegetables are soft. Add peas, the Low FODMAP stock and continue cooking on low for a couple of minutes.
Place the meat and veg mix into sprayed roasting dish and cover with mashed potatoes. You can create “hills” with a tablespoon or smooth the potato surface and brush lines with a fork, to create a layer of crispiness. Spray with oil and place in the oven for 30 minutes.
You can prepare the pie in advance, even the day before. Just take it out of the fridge couple of hours before, so it isn’t very cold going into the oven and bake in the oven. Time will need to be adjusted and prolonged, because the pie will be completely cooled.
Other ideas for Low FODMAP British dishes:
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Find a printable recipe card below:
Low FODMAP Shepherd's Pie
Equipment
- deep, large pan with a lid
- roasting dish
Ingredients
- 500 g lamb mince
- 2 medium carrots
- 1 parsnip /75-100g/
- 150 g of leek green part only
- 60 g frozen peas
- 100- 150 g swede
- all veg finely diced
- 1 sprig rosemary leaves stripped and finely chopped
- Min. 500 g potatoes peeled, boiled and mashed with…
- 100 ml lactose free milk
- Low calorie oil spray for example butter flavour or just an ordinary oil spray
- 450 ml low FODMAP stock
- Salt pepper to taste
Instructions
- Preheat the oven to 190 degrees C.
- In a large, deep pan fry the lamb mince until browned. No added oil is necessary, because lamb mince is naturally richer in fat. After initial frying you can put the pan at an angle and remove some fat, if you don't like it.
- After this step you need to add all of the finely diced vegetables to the pan and mix well. In the meantime peel and set potatoes for boiling. Cook them until soft and then mash with lactose free milk and season with salt and black pepper.
- Season the content of the frying pan with fresh chopped rosemary, salt and pepper. Keep cooking it, covered with a lid and stirring every so often, until the vegetables are soft. Add peas, the Low FODMAP stock and continue cooking on low for a couple of minutes.
- Place the meat and veg mix into sprayed roasting dish and cover with mashed potatoes. You can create "hills" with a tablespoon or smooth the potato surface and brush lines with a fork, to create a layer of crispiness. Spray with oil and place in the oven for 30 minutes.
- You can prepare the pie in advance, even the day before. Just take it out of the fridge couple of hours before, so it isn't very cold going into the oven and bake in the oven. Time will need to be adjusted and prolonged, because the pie will be completely cooled.
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