shepherds pie
1 serving of shepherds pie contains 386 Calories. The macronutrient breakdown is 55% carbs, 19% fat, and 26% protein. This is a good source of protein (43% of your Daily Value), fiber (38% of your Daily Value), and potassium (26% of your Daily Value).
- Makes
- 6 servings
- Cook Time
- 30 minutes
Ingredients
Worcestershire sauce 1 tbsp or 17g
Lamb leg Domestic, shank half, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted
300g
Directions
- Saute onion, carrot and garlic in olive oil for a few minutes. STEP 2 Add vegetables, lamb, tomato paste and flour and mix over a low heat for 3 minutes. STEP 3 Add red wine, stock, Worcestershire sauce, tomatoes, salt and pepper and bring up for a boil. STEP 4 Reduce heat to low and simmer for 30 minutes until liquid has reduced. STEP 5 Turn off heat and stir through peas and fresh herbs. STEP 6 Place in a pie or casserole dish and top with mashed potato and Parmesan cheese. STEP 7 Bake in pre-heated 180C oven for 20-30 minutes.
Nutrition Facts
For 1 serving of shepherds pie (480g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 386 | |
| Fats | 8g | 10% |
| Saturated fats | 3g | 14% |
| Trans fats | 0g | |
| Cholesterol | 48mg | 16% |
| Sodium | 603mg | 26% |
| Carbs | 51g | 18% |
| Net carbs | 40g | |
| Fiber | 11g | 38% |
| Sugar | 9g | |
| Protein | 24g | |
| Calcium | 108mg | 11% |
| Iron | 5mg | 58% |
| Potassium | 1207mg | 26% |
| Vitamin D | 0.1μg | 1% |
| Vitamins and Minerals | ||
| Alpha carotene | 424μg | |
| Beta carotene | 1429μg | |
| Caffeine | 0mg | |
| Choline | 37mg | 7% |
| Copper | 1mg | 64% |
| Fluoride | 26μg | |
| Folate (B9) | 92μg | 23% |
| Lycopene | 5705μg | |
| Magnesium | 96mg | 23% |
| Manganese | 1mg | 38% |
| Niacin | 8mg | 52% |
| Pantothenic acid | 1mg | 27% |
| Phosphorus | 306mg | 44% |
| Retinol | 6μg | |
| Riboflavin (B2) | 0.4mg | 33% |
| Selenium | 19μg | 35% |
| Theobromine | 0mg | |
| Thiamine | 0.4mg | 36% |
| Vitamin A IU | 10374IU | |
| Vitamin A | 524μg | 58% |
| Vitamin B12 | 1μg | 58% |
| Vitamin B6 | 1mg | 44% |
| Vitamin C | 35mg | 39% |
| Vitamin D IU | 7IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0.1μg | |
| Vitamin E | 1mg | 8% |
| Vitamin K | 14μg | 12% |
| Zinc | 4mg | 36% |
| Sugars | ||
| Sugar | 9g | |
| Sucrose | 2g | |
| Glucose | 2g | |
| Fructose | 3g | |
| Lactose | 1g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 2g | |
| Fats | ||
| Saturated fats | 3g | 14% |
| Monounsaturated fats | 3g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 2g | |
| Cystine | 0.2g | |
| Glutamic acid | 4g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 2g | |
| Methionine | 0.4g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.2g | |
| Tyrosine | 1g | |
| Valine | 1g | |
