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High Fibre Shepherd’s Pie
Prep time:15 mins- Cook time:40 mins
Servings:1
A classic shepherd’s pie goes down a treat at any family dinner, so enjoy our own fasting-friendly, high fibre shepherd’s pie. Adapted from Dr Jack Mosley’s book, ‘Food Noise’, this recipe was designed to keep you full until your next meal with over 10g of fibre and 31g of protein per portion. These kinds of macronutrient counts make this recipe supportive of a GLP-1 journey, as well as any weight loss diet.
Shepherd’s pie derives its name from the meat which is typically used in the filling: lamb, not to be confused with a beef-filled cottage pie. Our high fibre shepherd’s pie’s minced lamb is naturally rich in protein, vitamin B-12, iron and zinc which are all essential for good health. While it’s higher in fat than other protein sources like chicken, it’s a tasty meat to enjoy as part of a balanced diet.
This high fibre shepherd’s pie is also so nutrient-dense due to the delicious combination of fibre-rich vegetables and red lentils. Onion, celery and carrot are all great sources of this fibre, while butternut squash makes for an excellent healthy, high-fibre alternative to mashed potato for the top. Carrots provide soluble fibre that may help lower cholesterol levels and may reduce the risk of heart disease whereas red lentils and celery provide both soluble and insoluble fibre which are beneficial for digestive health. So, this hearty dish is sure to keep your tummy, heart and taste buds happy.
Be sure to give this warming dinner a go next time you have guests round, served with steamed low-calorie non-starchy vegetables if you’re fasting, or with sweet potato added to the mash for non-fasting days. To find more tasty recipes like this high fibre shepherd’s pie, head to The Fast 800 Programme here.
Ingredients
- 100g butternut squash, peeled and cubed
- ½ tbsp olive oil
- ¼ onion, finely chopped
- 1 carrot, diced
- ½ stick of celery, diced
- 1 garlic clove, peeled and chopped
- ½ tsp dried thyme
- 80g minced lamb
- 100ml beef stock
- ¼ × 400g tin chopped tomatoes
- ½ tbsp Worcestershire sauce
- ¼ x 400g tin lentils, rinsed and drained
- 20g cheddar, grated
Instructions
- Preheat the oven to fan 200°C/220°C/430°F/Gas mark 7. Prepare a baking dish or ramekin(s) to suit the number of servings you are making.
- Boil the butternut until soft. Drain, mash, and season with salt and pepper, then set aside.
- While the butternut is cooking, heat the olive oil in a frying pan (with a lid) over medium heat. Add the onion, carrot, and celery and cook until softening, about 5 minutes. Stir through the garlic and thyme for a further minute.
- Add the lamb and cook until browned. Stir in the stock, tomatoes, and Worcestershire sauce, then simmer over a medium heat for about 15 minutes until sauce thickens. Cover if the sauce is reducing too much.
- Remove from the heat and stir in the lentils. Taste and season with some salt and pepper if needed, then transfer to the baking dish/ramekin(s).
- Top with the mashed butternut, sprinkle over the cheddar, and bake in the oven for 15-20 minutes, until the cheese is golden.
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Notes
- Serve with a crunchy green salad or steamed low calorie non-starchy vegetables if you wish.
- Non-fasting day? Add some sweet potato to the mash.
- Make it family friendly! Add some potato or sweet potato to the butternut mash, or add a side like Cauliflower Cheese.
- Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat and serve.
- Batch cook and freeze in portions for up to 2 months. Defrost and reheat before serving.
- The drained weights and calories of tinned ingredients will vary (sometimes significantly) from brand to brand. The drained weight of tinned lentils in a single serve of this recipe equates to approx. 60g (2oz) and 85 calories.
- If following a gluten free diet, please check the label of the Worcestershire sauce and stock to ensure there are no sources of gluten.
