Ground Beef with Potato Topping (Shepherd's Pie)
Ground Beef with Potato Topping (Shepherd's Pie) - The classic mashed potato-topped one dish meal
Healthy, because
Even smarter
Nutritional values
The Shepherd's Pie not only brings great taste nuances on the plate: Beef is low in inflammatory arachidonic acid, but scores with plenty of iron for blood formation. Tomato paste not only provides colour and taste, but also has plenty of anti-inflammatory lycopene, and potatoes are a good source of potassium and easy to digest.
Prepare the casserole traditionally like the Irish with lamb and celery. The meat is particularly aromatic and celery is super healthy: the terpenes (bitter substances) from the vegetables activate digestive juices and enzymes in the liver, bile and pancreas.
(Percentage of daily recommendation)
| Calorie | 674 cal. | (32 %) | ||
| Protein | 47 g | (48 %) | ||
| Fat | 39 g | (34 %) | ||
| Carbohydrates | 34 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.8 g | (16 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 5 mg | (42 %) | ||
| Vitamin K | 17.2 μg | (29 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 24.6 mg | (205 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 53 μg | (18 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 13.5 μg | (30 %) | ||
| Vitamin B₁₂ | 9.1 μg | (303 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 1,814 mg | (45 %) | ||
| Calcium | 134 mg | (13 %) | ||
| Magnesium | 105 mg | (35 %) | ||
| Iron | 6.3 mg | (42 %) | ||
| Iodine | 27 μg | (14 %) | ||
| Zinc | 11.4 mg | (143 %) | ||
| Saturated fatty acids | 16.6 g | |||
| Uric acid | 271 mg | |||
| Cholesterol | 134 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 600 grams starchy potatoes
- salt
- 3 carrots
- 2 onions
- 800 grams Ground beef
- 2 Tbsps sunflower oil
- 2 Tbsps Tomato paste
- 300 milliliters Beef broth
- salt
- freshly ground peppers
- 250 milliliters hot milk
- Nutmeg
- butter (for baking dishes)
Preparation steps
Preheat the oven to 200°C (approximately 390°F). Rinse and peel the potatoes and cook in boiling salted water until tender, 25-30 minutes.
Trim, peel and cut the carrots into very small cubes. Peel the onions and finely chop.
Cook the ground beef in hot oil until browned and crumbly. Add the carrots and onions and cook until tender. Stir in the tomato paste. Pour in the broth and season with salt and pepper.
Drain and mash the potatoes. Stir in the hot milk and season with salt, pepper and nutmeg.
Butter 4 small baking dishes. Spoon the ground beef mixture into the baking dishes. Spoon the mashed potatoes into a pastry bag fitted with a metal tip and pipe mashed potatoes evenly on top of ground beef mixture. Bake in preheated oven until golden brown, 35-40 minutes. Remove from oven and serve immediately.
