Steak and Vegetable Shepherd’s Pie

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  • 5 (1)
75 MIN
3 SERVING
Medium

PROTEIN

87 g

CARBS

204 g

CALORIES

2073 kcal

SUGAR

43 g

cholesterol

505 mg

FAT

32 g

Ingredients

Serving

steak ( cut into bite-sized pieces )

3/4 steak (yield from 270 g raw meat)

onion ( diced )

1 medium

carrot ( peeled and diced )

2 carrot

celery ( celery stalks, diced )

2 rib

parsnip ( peeled and diced )

2 medium

minced garlic

4 cloves

olive oil

2 tablespoon

peas

1 cup

beef stock

2 cup

rice flour

3 tbsp

salt

1/2 tsp

worcestershire sauce

1 tsp

dill

10 g

ground black pepper

1/2 tsp, whole

smoked paprika

1/4 tsp

red wine ( optional )

10 g

potatoes ( peeled and cut into small chunks )

2 potato medium

turnip ( peeled and cut into small chunks )

2 turnip

salt

1/2 tsp

peppers

3 g

olive oil

2 tablespoon

coconut milk ( or broth of any kind )

1/4 cup

egg

1 medium

smoked paprika ( for garnish )

5 g

chives ( for garnish )

1 tbsp chopped

Steak and Vegetable Shepherd’s Pie

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  • 5 (1)

Instructions

Step 1

Preheat oven to 400 degrees Fahrenheit.

Step 2

Place cut potatoes and turnips in a pot of salted water. Boil the potatoes and turnips in enough water to cover them completely until they are soft.

Step 3

While potatoes and turnips are boiling, prepare the gravy as follows.

Step 4

In a saucepan or large cast-iron skillet, sauté the carrots, celery, onion, parsnips, and garlic with the olive oil until the veggies start to get tender.

Step 5

Slide the veggies to the outer edge of the skillet and add the steak pieces into the center.

Step 6

Stir and cook steak until browned on all sides.

Step 7

Add remaining ingredients and stir together.

Step 8

Simmer until gravy thickens.

Step 9

If not using a cast iron pan, pour the gravy into a baking dish, leaving at least a 1-inch clearance from the top of the dish.

Step 10

After potatoes and turnips are soft, drain the water completely and mash with a potato masher or use a hand mixer at the lowest speed.

Step 11

Add the olive oil, salt, pepper, and coconut milk (or broth) and mix.

Step 12

Add egg to the mixture and combine.

Step 13

Spread a layer of the mashed potatoes and turnips about 1/2-inch thick over the top of the steak and veggie gravy.

Step 14

Sprinkle with fresh chives and paprika.

Step 15

Bake 30 minutes. Serve hot from the oven!

Notes:
This dish tends to get a bit bubbly in the oven, so I'd recommend placing a baking sheet underneath to catch any overflow.

Shepherd’s pie is an incredible vegetable-packed, nutrient-dense meal fit for any training athlete. Traditionally, shepherd’s pie was made with leftover winter vegetables and lamb roast. The recipe below carries the same association of comfort food by the forkful, but I’ve made a few changes to the standard recipe to make it even more fitting for the athlete’s diet.

A Versatile Recipe
My recipe uses fresh veggies and steak for the gravy base. It’s also thickened with rice flour to make it gluten-free. If you wish to stay grain-free, try using tapioca flour.

For the mashed potato topping, this preparation uses a combination of potato and turnip to decrease the number of carbs for athletes maintaining a lower-carb diet. You can use any combination of white potato, sweet potato, or turnips for a ton of nutritional impact.

The mashed potato and turnip topping is deliciously dairy-free but is still remarkably creamy thanks to the addition of an egg and olive oil. Complete the dish with a sprinkle of chives and paprika to taste. Serve to steam hot from the oven.

This can also be made into an easy freezer meal. Simply make the steak and veggie gravy, top with the mashed potatoes, and place in a freezer-proof/oven-proof dish (or multiple dishes for smaller portions). Instead of baking, cover with foil and freeze it. When you’re ready to cook the shepherd’s pie, set it out in advance so it thaws in the middle. Bake until it’s bubbling hot.

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