Low FODMAP Shepherd’s Pie
A comforting Low FODMAP Shepherd’s Pie made with lean minced beef or turkey, fresh vegetables, and a creamy lactose-free mashed potato topping. Perfect for individuals managing Crohn’s disease and other IBDs, this hearty recipe is both delicious and easy to prepare.
Servings: 4 people
Calories: 350kcal
Equipment
- Large frying pan
- Medium saucepan
- Potato masher
- Mixing spoon
- Ovenproof dish
- Measuring cups and spoons
Ingredients
- 500 g lean minced beef or turkey
- 2 medium carrots diced
- 150 g green beans chopped
- 1 tbsp garlic-infused olive oil
- 1 tbsp tomato paste
- 200 ml low-sodium beef or chicken stock
- 700 g potatoes peeled and cubed
- 60 ml lactose-free milk
- 2 tbsp lactose-free butter
- 1 tsp dried thyme
- Salt and pepper to taste
Instructions
- Preheat your oven to 190°C (375°F).
- Heat the garlic-infused olive oil in a large frying pan over medium heat. Add the minced beef or turkey and cook until browned.
- Add the diced carrots and green beans to the pan, stirring well. Cook for 5 minutes until slightly softened.
- Stir in the tomato paste and thyme, followed by the stock. Simmer for 10 minutes until the mixture thickens slightly. Season with salt and pepper.
- Meanwhile, boil the potatoes in a medium saucepan of salted water until tender (about 12–15 minutes). Drain and mash with lactose-free milk and butter until smooth.
- Transfer the meat and vegetable mixture to an ovenproof dish. Spread the mashed potatoes evenly on top.
- Bake for 20 minutes or until the topping is golden brown. Let it cool slightly before serving.
Notes
Ensure the garlic-infused oil contains no actual garlic pieces to remain Low FODMAP.
Substitute green beans with courgettes if preferred.
Use lactose-free cheddar for an optional cheesy topping.
Substitute green beans with courgettes if preferred.
Use lactose-free cheddar for an optional cheesy topping.