Athletes' Shepherd's Pie

0% would make this recipe again

Ground beef, onions, mushrooms, and peas, covered with mashed potatoes, and baked until golden.

Preparation : 40 min Cooking : 30 min
580 calories/serving
  • Can be done in advance
  • Can be frozen
  • Easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Halal


11 potatoes, peeled then halved 2.2 kg
3 onions, finely chopped 600 g
32 button (white) mushrooms, thinly sliced 440 g
2 1/2 tbsp olive oil 35 mL
1 kg ground beef, extra-lean, or lean
1 2/3 cup canned tomatoes (diced) 400 g
3 1/2 tbsp tomato paste 65 g
1/4 tsp Tabasco sauce 0.63 mL
2 cups beef broth 500 mL
2 cups frozen peas 240 g
2 1/4 cups milk, partly skimmed, 2% 560 mL
1/4 cup butter, unsalted 60 g
ground pepper to taste [optional]
1 pinch salt [optional] 0.1 g


  1. Preheat the oven to 205°C/400°F.
  2. Prepare the vegetables: finely chop the onion; thinly slice the mushrooms; peel the potatoes, cut them in half then boil them 20-25 min until very tender. Drain them well and set aside.
  3. Heat the oil in a pan over medium-high heat. Add the ground meat and sear it until it looses its red colour, about 4-5 min, then break it up with a fork. In order to brown the meat, it is important not to stir it at the beginning, otherwise it will release its juices and will «boil» rather than brown.
  4. When the meat is golden-coloured, add the chopped onion then cook 2 min with stirring. Stir in the diced tomatoes, mushrooms, tomato paste, Tabasco sauce, and broth. Add the frozen peas and continue cooking until heated through, about 4-5 min. Add salt and pepper. Remove the pan from the heat and transfer the contents to a large baking dish.
  5. Pour the milk into a large microwave-safe bowl. Add the butter and microwave on medium-high a few minutes, uncovered, until very hot. Add the cooked potatoes and mash the mixture until it is creamy. Add salt and pepper to taste. Place a spoonful of the potato mixture on top of the beef mixture, then gently spread it with a spoon to cover evenly.
  6. Bake in the middle of the oven until the top is golden-brown, about 30 min. Serve.

Nutrition Facts Table

per 1 serving (630g)


% Daily Value




20 g

30 %

Saturated 8.8 g
+ Trans 0.7 g

47 %


90 mg


350 mg

15 %


65 g

22 %


6 g

25 %


12 g

Net Carbs

59 g


36 g

Vitamin A

52 %

Vitamin C

52 %


14 %


32 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 3 ¼ servings
Grain Products : 0 serving
Milk and Alternatives : ¼ serving
Meat and Alternatives : 1 servings


This recipe is :
Free  :
Added Sugar
Excellent source of  :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Zinc
Good source of  :
Vitamin D, Vitamin K
Source of  :
Calcium, Vitamin E
Low  :
Calories, Cholesterol, Saturated Fat, Sodium


1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3
Vegetables 2
Milk and Alternatives ½
Meat and Alternatives 3
Fats 3 ½

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Reviews (0 with rating only ) 0% would make this recipe again
Recipe tailored to the needs of sports enthusiasts and active families

This recipe is in the following categories

Vegetables | Low Saturated Fat | High Iron | High Vitamin D | Halal | Low Sodium | High Fibre | Low Calorie | Low Cholesterol | Bake