Fruits and Veggies - Fresh Canned Frozen

Shepherd’s Pie

Shepherd's Pie

From the Strive for Five at School! Resources

Adapted from BBC Food recipes at

Preheat oven to 350ºF

Yield: 15

1 – 9" x 13" baking pan

Portion: 1 square

Cost per serving: $0.69



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


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


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.


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.

Did You Know?

  • As soon as corn is picked, its sugar begins to change to starch, which reduces its natural sweetness. Corn will lose 25 per cent or more of its sugar within 24 hours after harvesting, so try and buy it straight from the farm.
  • Corn, or maize as it is sometimes called in other parts of the world, is native to the Americas. It spread to the rest of the world after the arrival of European explorers and settlers.
  • Corn has many uses, depending on the variety. Examples include cornmeal used in polenta and tortillas, corn syrup, popcorn, and animal feed and silage. Colourful ornamental corn is often used in autumn decorating. Today corn is being used to make the fuel ethanol.