15 Mar 2016
March 15, 2016

Shepherd’s Pie

Recipes 0 Comment

This recipe is easy to do, stores well,  accommodates dietary restrictions fairly well, tastes yummy, makes great leftovers, easily made organic or not.

Enjoy!

Shepherd’s Pie

For the Meat Filling:

2 Tablespoons of Canola Oil

1 Large chopped onion

2 – 3 cloves of Garlic

2 lbs of Ground Beef (we use grass fed, grass finished lean beef)

Salt and Fresh ground Pepper to taste

3 Tablespoons of Flour

1 Can (156 ml) of Tomato Paste

1 to 2 cups of Chicken Broth (we use Better Than Bouillon Organic Chicken Broth (cheapest at Costco))

3 Tablespoons to ¼ Cup of Worcestershire Sauce

2 Tablespoons of dried Rosemary Leaves

2 Tablespoons of Dried Thyme Leaves

½ cup frozen corn Kernels

½ cup frozen green beans

½ cup of frozen peas

½ cup of frozen carrots

For the Topping:

1 Large Yam

¼ Cup Rice Milk (Or Coconut or Cow’s Milk)

Directions:

Preheat your oven to 400 degrees and put in a washed Yam (skin on) and bake until soft usually about 1 hour.  Once the yam is cooked put it in your Vitamix or Blender with about ¼ cup of milk of your choosing (we use rice or coconut milk) with a of salt and pepper and blend until smooth.

While the yam is cooking, prepare the filling.  Place the canola oil into a 12-inch sauce pan and set over a low to medium heat.  Add the onion and garlic and cook for a couple of minutes until they start to soften and then add the meat, salt and pepper and cook until cooked through.  Sprinkle the flour on the meat and mix to coat.  Add the tomato paste, 1 cup of chicken broth, add the 3 tablespoons of Worcestershire, rosemary and thyme and stir.  Add additional cup of chicken broth (or an extra teaspoon of the chicken broth better than bouillon) and additional Worcestershire to taste (I usually end up using ¼ cup but it’s up to you.)  Simmer slowly for about 10 minutes or until the sauce is thick.  Add the frozen veggies (I buy a big bag of mixed organic frozen veggies) and heat until heated through.  When you look at your filling it should be at least half veggie and half meat, if it doesn’t look quite right just add some more veggies.

Put your filling into a casserole dish and then top with your yam and pop it back in the oven for another 20 to 30 minutes or until you see it bubbling and serve.

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