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Low FODMAP Shepherd’s Pie

Low FODMAP Shepherd’s Pie

Serves: 4

Ingredients:

  • 2 tbsp Olive oil
  • 8 spring onions, green tops only, finely chopped
  • 500g lean beef mince
  • 4 carrots, sliced length ways and cut into slices
  • 2 zucchinis, sliced length ways and cut into slices
  • 500g tomatoes, chopped
  • 2 Bay leaves
  • 4 tbsp Tomato paste
  • 4 tbsp Worcestershire sauce
  • 1/2 bunch thyme leaves
  • 400ml low FODMAP chicken stock (Try Monash FODMAP Certified Massel stock)
  • 1 red capsicum, deseeded
  • salt and pepper to season
  • 8 waxy potatoes (try Pontiac), sliced
  • 600ml lactose free milk
  • 100ml lactose free cream
  • 4 Tbsp Pecorino cheese

 

Method:

  1. Preheat an oven at 180°C. In a large pan heat a little olive oil. Add in the spring onions and stir for 2 minutes.
  2. Add in the beef and brown whilst stirring.
  3. Add in the carrots, zucchini and tomatoes and stir through. Then add the bay leaves, tomato paste, Worcestershire sauce, thyme and stock.
  4. Chargrill the capsicum and dice. Add to the meat. Cook sauce on a low simmer until it thickens and becomes a richer colour. Season with salt and pepper.
  5. Place potatoes in layers in a baking dish. Mix the milk and cream together, season and pour over the potatoes. Bake until the potatoes are soft
  6. To assemble, use a lightly-greased, oven-proof dish and place a layer of mince on the bottom. Top with the potatoes. Sprinkle with pecorino. Bake until the cheese is melted and the dish is hot through.

 

Recipe from Monash University www.monashfodmap.com

 

Click here to download recipe PDF

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