Shepherd’s Pie

Shepherd’s Pie in individual white ramakins
Population group Portion size
Primary, 7-10 years 233 g
Secondary, 11-18 years 350 g

A healthy, traditional dish, popular with children.

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Gastronorm 1 x quarter 1/1 1 x half 1/1 1 x 1/1 2 x 1/1
Primary portions 6 12 24 48
Secondary portions 4 8 16 32
onions, chopped 100 g 200 g 400 g 800 g
garlic, peeled and crushed 6 g 12 g 24 g 48 g
soya mince 225 g 450 g 900 g 1800 g
tomatoes, canned 400 g 800 g 1600 g 3200 g
peas (frozen) 50 g 100 g 200 g 400 g
carrots, chopped 50 g 100 g 200 g 400 g
potatoes 400 g 800 g 1600 g 3200 g
margarine, soft, polyunsaturated 26 g 52 g 104 g 208 g
semi-skimmed milk (or soya milk) 54 ml 108 ml 216 ml 432 ml
mixed herbs 1 g 2 g 4 g 8 g
vegetable stock 190 ml 380 ml 760 ml 1520 ml
pepper, black, to taste 0.2 g 0.4 g 0.8 g 1.6 g

Method

1. Pre-heat oven to 220°C/430°F/gas mark 7.

2. Fry the onions and garlic in a little oil until softened.

3. Add the vegetable stock, soya mince, tomatoes, carrots, peas, herbs and pepper. Simmer for about 20-30 minutes.

4. Peel the potatoes and quarter them. Boil them in a separate pan for about 15 minutes until soft. Mash the potatoes with the margarine and milk.

5. Pour the vegetable/soya mixture into an ovenproof dish, and place the mashed potato on top. Smooth down with a fork, forming a line pattern across the potato.

6. Cook in the oven for about 25 minutes until the top has browned.

Additional notes

High in protein, iron and folate

Serving suggestion: Green salad

Nutrients

Energy 86.1 kcal
Fat 2.6 g
SatFat 0.5 g
Carb 7.9 g
NMES 0 g
Fibre 0.8 g
Prot 8.2 g
Iron 1.8 mg
Calc 52.7 mg
Vit A 87.2 μg
Fol 23.2 μg
Vit C 7.3 mg
Sodium 763 mg
Zinc 0.9 mg