Shepherd's Pie
Shepherd's Pie - Juicy, tasty specialty from the English kitchen
Healthy, because
Even smarter
Nutritional values
Dark meats like lamb are among the best sources of iron. The hearty ragout is therefore just right when the iron balance needs a little replenishment and thus helps to maintain physical and mental performance.
Green beans go perfectly with this typical English dish and bring satiating fibre and vegetable protein.
(Percentage of daily recommendation)
| Calorie | 600 cal. | (29 %) | ||
| Protein | 58 g | (59 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4 g | (13 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 22.2 mg | (185 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 88 μg | (29 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 4.5 μg | (10 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 25 mg | (26 %) | ||
| Potassium | 1,150 mg | (29 %) | ||
| Calcium | 87 mg | (9 %) | ||
| Magnesium | 90 mg | (30 %) | ||
| Iron | 5.9 mg | (39 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 9.3 mg | (116 %) | ||
| Saturated fatty acids | 11.4 g | |||
| Uric acid | 378 mg | |||
| Cholesterol | 183 mg |
Ingredients
- Ingredients
- 6 onions (about 300 grams)
- 3 garlic cloves
- 1 ½ lbs lamb (shank)
- salt
- peppers
- 3 Tbsps Canola oil
- 3 ozs Tomato paste
- 1 ¼ cups Red wine
- 1 ¾ cups lamb stock (or beef broth)
- 2 bay leaves
- 3 sprigs thyme
- 5 starchy potatoes (about 500 g)
- ½ cup
- 2 ozs butter
- Nutmeg
Kitchen utensils
Preparation steps
Peel onions and cut into large dice. Peel garlic and thinly slice.
Trim fat from lamb shank, then cut meat into 30 g (approximately 1-ounce) cubes and season with salt and pepper.
Heat oil in a Dutch oven. Sear the meat evenly over high heat, stirring frequently.
Add onions and garlic and cook briefly, stirring frequently.
Add tomato puree and cook until combined, stirring.
Pour red wine into the pot and bring to a boil.
Pour in the lamb stock (or beef broth) and add bay leaves and thyme sprigs. Simmer, partially covered, until lamb is very tender, stirring occasionally.
Meanwhile, scrub potatoes and cook in a pot of boiling salted water until knife-tender, about 20 minutes.
Drain the potatoes, then peel and press through a ricer while still warm. Stir in the milk and butter. Season liberally with salt and pepper and pinch of freshly grated nutmeg.
When lamb is finished cooking, remove the herbs from the pot.
Transfer lamb ragout to a baking dish, then spread the potato puree in an even layer on top. Bake in preheated oven at 200°C (fan oven: 180°C, gas: mark 3) (approximately 400°F) until golden brown, about 20 minutes. Serve immediately, with roasted parnsips, if desired.
