Main Course: Shepherd’s Pie


  • 8 medium potatoes, peeled and quartered
  • 1 tablespoon non-hydrogenated margarine (optional) ¼ teaspoon garlic powder
  • ¼ teaspoon salt
  • ¼ to ½ cup milk
  • 1 large onion, roughly chopped
  • 1 pound ground meat, any kind such as wild meat or ground chicken
  • 1 package (227 grams) fresh sliced mushrooms, chopped or 1 can (284mL) sliced mushrooms, rinsed & drained
  • 4 cups frozen mixed vegetable like peas and carrots
  • 1 ½ tablespoons flour
  • ¼ teaspoon thyme or any dried herb like oregano or parsley
  • 1 cup water
  • 2 tablespoons Worcestershire sauce or 2 teaspoons soy sauce

Directions for Preparation

  1. Preheat the oven to 375° F.
  2. Place the potatoes in a pot and fill with cold water. Bring to a low boil.
  3. Meanwhile, fry the ground meat and onion in a large frying pan. Stir often breaking the meat into smaller pieces. Once cooked, drain the fat and stir in the mushrooms. Set aside.
  4. Once the potatoes are soft, drain and return to the pot. Add the margarine, garlic powder, salt and ¼ cup of milk. Mash until smooth. Add more milk if needed.
  5. Place the flour in a small bowl. Slowly stir in the water until the flour dissolves. Add the dried herbs and the Worcestershire or soy sauce.
  6. In a large, deep baking dish (about 9 inches by 13 inches) spread out the ground beef and mushroom mixture. Pour in the water-flour mixture.
  7. Sprinkle on the frozen vegetables then spread the mashed potatoes over the top.  
  8. Bake for 60 minutes or until the potatoes have golden edges and the juice is bubbling around the edge.

For a lower carbohydrate recipe, replace 2 potatoes with 2 cups cauliflower florets, fresh or frozen. Add them to the boiling pot of potatoes and mash all together.

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