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Shepherd’s pie with carb curfew crust
Serves 4
Shepherd’s pie is such a traditional dish that it is difficult to tamper with – but the mashed potato topping is very heavy on the carbs, so here is a nifty way of making a carb curfew crust. Others not used to the carb curfew approach may find it difficult to forego their mashed potato topping, but this is easily remedied by making two pies. If you have cold roast lamb then by all means use it: otherwise use fresh lamb mince. The gentle simmering process is essential – if you turn up the heat to shorten the cooking process you’ll end up with rubber. But the meat mixture freezes very well indeed, so make plenty in advance and have it on hand for quick suppers.
Prep time: 45 minutes
Cooking time: 30 minutes
Ingredients:
• 1 x tsp vegetable oil
• 2 x medium onions, chopped
• 2 x sticks celery, chopped
• 2 x medium carrots, chopped
• 400g minced lamb, or minced roast lamb
• 1 x glass red wine (optional)
• 500ml vegetable, chicken or lamb stock
• 2 x bay leaves
• 1 x tsp fresh thyme leaves
• 1-2 x tsp Worcestershire sauce
• 5-6 x leaves filo pastry
• 200g mashing potatoes
• 1 x tbsp butter
• 2 x tbsp milk
Preheat the oven to 200°C/425°F. In a heavy casserole dish, heat the oil and fry the onions, celery and carrots until soft and beginning to brown. Add the lamb mince and fry till it loses its pink colour, then add the wine and cook until all the liquid bubbles away. Add the stock, bay and thyme leaves and simmer gently for about 35 minute until the mixture has thickened. Add a teaspoon of Worcestershire sauce, taste and correct the seasoning. If you are planning on freezing the mixture, this is the place to stop: remember to bring the mix up to room temperature before you cook it.
When you are ready to cook the pies, divide the meat mixture into two dishes. Mash the potatoes as usual, adding the butter and milk to lighten them. Pile the mashed potatoes on the non-carb curfew pie, and flatten and decorate the top with the tines of a fork.
On the carb curfew pie, gently scrunch up the leaves of filo pastry and arrange them on the surface (you may need more than this, but it depends on the shape of your pie dish). Place the pies in the oven and cook for about 25 minutes until the toppings are browned and the mixture bubbling. The filo may cook quicker than the potato, so have a sheet of baking parchment on hand to place over the top if it is beginning to burn.
Serve with more Worcestershire sauce and some lovely green peas.
Per serving:
CALORIES: 442.12
CARBOHYDRATES: 47.42
PROTEIN: 32.35
FAT: 22.04
SATURATED FAT: 8.56
Serves 4
Shepherd’s pie is such a traditional dish that it is difficult to tamper with – but the mashed potato topping is very heavy on the carbs, so here is a nifty way of making a carb curfew crust. Others not used to the carb curfew approach may find it difficult to forego their mashed potato topping, but this is easily remedied by making two pies. If you have cold roast lamb then by all means use it: otherwise use fresh lamb mince. The gentle simmering process is essential – if you turn up the heat to shorten the cooking process you’ll end up with rubber. But the meat mixture freezes very well indeed, so make plenty in advance and have it on hand for quick suppers.
Prep time: 45 minutes
Cooking time: 30 minutes
Ingredients:
• 1 x tsp vegetable oil
• 2 x medium onions, chopped
• 2 x sticks celery, chopped
• 2 x medium carrots, chopped
• 400g minced lamb, or minced roast lamb
• 1 x glass red wine (optional)
• 500ml vegetable, chicken or lamb stock
• 2 x bay leaves
• 1 x tsp fresh thyme leaves
• 1-2 x tsp Worcestershire sauce
• 5-6 x leaves filo pastry
• 200g mashing potatoes
• 1 x tbsp butter
• 2 x tbsp milk
Preheat the oven to 200°C/425°F. In a heavy casserole dish, heat the oil and fry the onions, celery and carrots until soft and beginning to brown. Add the lamb mince and fry till it loses its pink colour, then add the wine and cook until all the liquid bubbles away. Add the stock, bay and thyme leaves and simmer gently for about 35 minute until the mixture has thickened. Add a teaspoon of Worcestershire sauce, taste and correct the seasoning. If you are planning on freezing the mixture, this is the place to stop: remember to bring the mix up to room temperature before you cook it.
When you are ready to cook the pies, divide the meat mixture into two dishes. Mash the potatoes as usual, adding the butter and milk to lighten them. Pile the mashed potatoes on the non-carb curfew pie, and flatten and decorate the top with the tines of a fork.
On the carb curfew pie, gently scrunch up the leaves of filo pastry and arrange them on the surface (you may need more than this, but it depends on the shape of your pie dish). Place the pies in the oven and cook for about 25 minutes until the toppings are browned and the mixture bubbling. The filo may cook quicker than the potato, so have a sheet of baking parchment on hand to place over the top if it is beginning to burn.
Serve with more Worcestershire sauce and some lovely green peas.
Per serving:
CALORIES: 442.12
CARBOHYDRATES: 47.42
PROTEIN: 32.35
FAT: 22.04
SATURATED FAT: 8.56