Healthier Shepherd’s Pie

When I made my meatballs and pasta the other day, I realized that I have quite a large quantity of the ingredients. So I saved half of the chopped up ingredients (1 red bell pepper, 1 green bell pepper, 1 tomato, 1 onion, 4 cloves of garlic, 200g minced meat) in the fridge. I also have 1 rather large sweet potato which is supposed to be dinner today.

Seems like with a little bit more work, dinner will be more exciting. Might as well, since it is Friday today and I am (pathetic) cooped up at home working on stuff again.

1. Boil sweet potato in a pot of water for 20 to 25 minutes (until they are soft and mushy). Then peel the skin off and cut the potato into small pieces. Then add a dollop of butter and half a cup of milk and make sweet potato mash.

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2. Heat pan with olive oil. Then fry chopped onion and garlic until fragrant. Then add the chopped peppers, tomato and meat. Add a few tablespoons of vinegar (I use apple cider vinegar because that’s what I have). Add salt, pepper, soy sauce and hot sauce for seasoning. Simmer for 10 minutes to let all the flavours build up.

I just got myself another bottle of pure olive oil. Pure olive oil is good for (actually, only for) high heat stuff, above 200°C, like frying, grilling and roasting. Extra virgin olive oil is good for stuff below 200°C, like salad dressing and low heat saute-ing.

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3. Line up a loaf pan. Pour the meat and greens mixture into the loaf pan. Then add 2 slices of cheese on top of the mixture. Then spread the sweet potato mash on top of the cheese and everything. Then set the loaf pan into the oven, 180°C for 25 minutes.

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And that is how you make a healthier version of shepherd’s pie.

  • Sweet potato (compared to normal potato) is less starchy and rich in complex carbohydrates. And it is loaded with vitamins and minerals which are good for your health.
  • Typical shepherd’s pie would be mainly minced meat with a tiny bit of sweet peas, and maybe a tiny bit of leek and onion as filling. Mine is loaded with vegetables. More vegetables = healthier, right?
  • And I cut back on the stuff that make the minced meat filling dark in colours, stuff like brown sauce and tomato puree, all processed stuff. Although this is mainly because I did not have these stuff on hand, but let’s overlook this fact.

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I’m going to preserve half for brunch tomorrow, so I need to plate things up instead of just digging in. The old me would have polished everything in the loaf pan at one go.

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No processed sauce and more vegetables give this guy a subtler yet more refreshing flavours, and the thing looks more colourful. I think this is much better than the traditional version..

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21 Comments

  1. Are you trying to console yourself that sweet potatoes have less carbs than white potatoes?…kekeke! 😀 They actually have the same amount of carbs (about 20g per 100g) though some websites say that sweet potatoes have more carbs than normal potatoes(20g vs 17g) plus sweet potatoes have more sugar…so there! (I purposely google wan…muahahaha) XD

  2. Your shepard’s pie looks so good leh.. Lots of liew.. My version is just mimced meat, frozen peas, onions and Lea & Perrin sauce.. But mum told me the real thing uses minced lamb or beef or both mixed, and green peas..

    • Yup, your mom is right. Original shepherd’s pie uses beef or lamb, and peas. Mine is exotic and healthier version, never mind lah 😀

  3. wah, i don’t care if that’s lazy man’s shepherd’s pie or hunter’s pie lah.. but it does look good leh!! actually you are one interesting lazy man lah, you cook all kinds of things in your kitchen!! that’s really a lot of varieties – a true lazy man like me will cook fried rice once a week but enough to last for one week to keep in the fridge!! 😀

  4. You are becoming a good cook! This healthier version of shepherd’s pie look delicious but only half, I don’t think is filling at all. Are you full after eating half only?

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