LAMB & SWEET POTATO SHEPHERD’S PIE
* EASY TO CHEW - HIGH PROTEIN HIGH ENERGY *
PREP: 5 min
CHILL: 30 min
TOTAL: 35 min
SERVES: 5
INGREDIENTS
Lamb Filling
2 tbsp olive oil
1 large onion, diced
500-550g of boneless lamb shoulder
2 large carrots, diced
¾ cup frozen peas
2 tbsp Moroccan spice – can use MasterFoods brand or DIY*
2 tbsp Harissa
1x 400g canned diced tomatoes
400ml water
Sweet Potato Mash
750g sweet potato, peeled and diced
2 tbsp olive oil
½ cup heavy cream
1 ½ tsp of cumin, ground
Salt and pepper to taste
*DIY Moroccan Spice Mix – 2 tbsp brown sugar + 4 tsp paprika + 4 tsp cumin + 2 tsp cinnamon + 1 tsp ground cloves + 1 tsp ground ginger + 1 tsp salt + 2 tsp pepper + 1 tsp ground cayenne pepper (or as desired)
METHOD
Prepare Lamb Filling
1. Heat olive oil in pan. Once warmed, add the onion and cook at medium heat for approx. 5 min or until translucent.
2. Add lamb pieces and cook on high for approx. 5 min or until browned on all sides, stirring and turning the meat intermittently.
3. Mix in carrots, peas, and Moroccan spices, making sure spice covers all ingredients. Cook for another 5 min.
4. Add a splash of water (or white wine) to deglaze and coat the contents of the pan. Simmer for about 3 min or until absorbed.
5. Stir in the tinned tomatoes, harissa, additional water and stock to the pan.
6. Reduce the heat to low and simmer for approx. 60 mins or until the meat is tender and can be squashed with minimal pressure from a fork, and the sauce has thickened.
7. Remove from heat to cool.
Prepare Mashed Potato Topping
8. Boil diced sweet potato in a pot of boiling water.
9. Cook for approx. 12 min or until sweet potato is easily broken apart with spoon.
10. Remove from the stove and drain well.
11. Put potatoes into a food processor. Stir in olive oil and room temperature cream. Blend until the mixture is smooth and well-combined.
12. Add cumin and salt and pepper to taste.
Preparing the Pie
13. Scoop pie filling onto plate or serve in small ramekins.
14. Dollop mash on top and spread evenly.
15. You can serve it now OR place in the oven for approx. 15 min to keep the pie warm but MAKE SURE the mash DOES NOT dry out or develop a crust.
NUTRITION INFORMATION
ENERGY: 620 kcal (2594 kJ)
PROTEIN: 29.8 g
TOTAL CARBS: 32.6 g
SUGARS: 9.8 g
FIBRE: 6.4 g
TOTAL FAT: 40.6 g
SATURATED FAT: 15.8 g
SODIUM: 313 mg
CALCIUM: 109 mg
IRON: 3.8 mg
DELIGHTFUL “DID-YOU-KNOWS”
Lamb Shoulder – Flavourful, Iron-Rich Protein
* An excellent source of high-quality protein, providing all 9 essential amino acids needed for muscle maintenance, tissue repair, and immune function. Adequate protein intake helps preserve lean muscle mass and promote satiety.
* Contains key micronutrients including Vitamin B12, zinc, and selenium, which support energy metabolism, nerve and brain function, and overall health.
* Especially rich in haem iron, a nutrient essential for oxygen transport in the blood and prevention of fatigue. Haem iron has higher bioavailability and better absorption by the gut compared to non-haem iron (found in plants).
Sweet Potatoes – Beta-Carotene Hero
* Rich in beta-carotene and Vitamin A which supports healthy vision, skin health, and enhances the immune system.
* An excellent source of soluble fibre, which lowers LDL cholesterol, assist regular bowel motions, maintains satiety and stable blood sugar levels, and supports a healthy gut microbiome.
* Packed with antioxidants including alpha-carotene, beta-carotene, and beta-cryptoxanthin which are carotenoids that have anti-inflammatory properties.