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Easy Shepherd's Pie

Preparation: 10 mins

Cooking: 45 mins

Serves 4, costs under £6.00

Ingredients

  • 8 Potatoes (700g) (Medium sized)
  • 1 Swede (700g) (Large sized)
  • 1 Pinch Ground Black Pepper (1g)
  • 3 Tablespoons Semi Skimmed Milk (45g)
  • 1 Onion (150g) (Medium sized)
  • 1 Tablespoon Plain Flour (20g)
  • 1 Can Chopped Tomatoes (400g)
  • Minced Lamb (500g)
  • 1 Teaspoon Dried Rosemary (1g) (Optional)
  • ¼ Pint Water (150ml)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Peel and dice the potatoes and swede. Peel and finely chop the onion
  2. Carefully add the potatoes and swede to a large pan of boiling water and boil for 15-20 minutes until tender (the swede may take longer than the potatoes)
  3. Meanwhile, dry fry the minced lamb in a saucepan over a moderate heat until all the meat is browned
  4. Drain off any excess fat then add the onion and fry for 3-4 minutes, stirring occasionally
  5. Sprinkle over the flour and stir until the mixture is evenly coated
  6. Stir in the chopped tomatoes, rosemary, and water. Bring to the boil and stir until thickened. Reduce the heat, cover and simmer for 20 minutes, stirring occasionally
  7. When the potatoes and swede are tender, drain and mash until smooth with the milk. Season to taste with the black pepper and keep hot
  8. Add the meat mixture to a heatproof dish and spoon the mashed potato and swede on top. Use the back of a spoon to level the surface. Roughen the surface with a fork if desired
  9. Place the pie under a moderate pre-heated grill for 3-5 minutes or until the surface is golden brown and the potato is piping hot
  10. Serve immediately

Nutritional Information


Per 100g
Per 527g serving (% ref. intake)

Energy Kcals
83.00
439.00 (22.00%)
Energy Kj
350.00
1843.00 (22.00%)
Protein
5.60g
29.60g
Total Fat
3.30g
17.30g (25.00%)
Saturated Fat
1.50g
8.00g (40.00%)
Carbohydrates
7.20g
37.70g
Total Sugars
2.00g
10.70g (12.00%)
NSP Fibre
0.80g
4.20g
Sodium
25.00g
131.00g
Salt
0.10g
0.30g (5.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.