Shepherd’s Pie
From the Strive for Five at School! Resources
Adapted from BBC Food recipes at http://www.bbc.co.uk/food
Preheat oven to 350ºF
Yield: 15
1 – 9" x 13" baking pan
Portion: 1 square
Cost per serving: $0.69
Ingredients
Topping
1 lb (454 g) parsnips
1 lb (454 g) potatoes
3 tbsp (45 mL) non-hydrogenated margarine
2/3 tsp (3 mL) salt
1/4 tsp (1 mL) pepper
Filling
1 large onion, chopped
2 tsp (10 mL) canola oil
1 lb (454 g) lean ground beef
1 x 10-oz bag (1 x 280-g bag) matchstick carrots
1 1/2 cups (375 mL) lentils, drained
3 tbsp (45 mL) tomato paste
1 tbsp + 1 tsp (15 g) all-purpose flour
1 cup (250 mL) low-salt beef or vegetable broth
1 bay leaf
1/3 tsp (3 mL) thyme
1 tsp (5 mL) Worcestershire sauce
1 tsp (5 g) salt
1/3 tsp (2 g) pepper
1 x 14-oz can (1 x 420-mL can) kernel corn
Topping
1 Simmer the parsnips in salted water (1/4 tsp/1 mL) until tender, about 15–20 minutes. Drain the parsnips and mash with a potato masher.
2 Simmer the potatoes in salted water (1/4 tsp/1 mL) until tender, about 20 minutes. Drain the potatoes and mash with a potato masher.
3 Combine the parsnips, potatoes, margarine, remaining salt, and pepper. Blend well with a beater to make a smooth mixture to spread over the meat mixture.
Filling
1 In a large pan, heat the oil. Add the ground beef and sauté until no longer pink. Add the onion and the carrots and sauté.
2 Stir the lentils and tomato paste into the meat mixture. Stir in the flour. Add the broth, bay leaf, thyme, Worcestershire sauce, salt, and pepper and mix well.
3 Evenly distribute the meat mixture over the pan. Spread the can of corn over the meat in the pan. Slightly press the corn into the meat mixture.
4 Spread the potato/parsnip mixture evenly over the corn/meat mixture.
5 Bake for 45–50 minutes, until slightly browned.
6 Cut the pan into 15 servings for young children or 9 servings for older children.
