Shepherd's Pie, a quintessential comfort food, is a hearty dish consisting of a layer of ground meat and vegetables in a savory gravy, topped with a thick layer of mashed potatoes. While traditionally made with lamb, the term "Shepherd's Pie" is often used in America to refer to both lamb and beef versions, the latter technically being a "Cottage Pie". This article explores the nutritional aspects of Shepherd's Pie and provides insights into adapting recipes for specific dietary needs.
Nutritional Profile
A typical serving (210g) of Shepherd's Pie contains approximately 258 calories, making it a moderately energy-dense meal. The macronutrient composition breaks down as follows:
- Fat: 13g
- Protein: 16g
- Carbohydrate: 18g (of which 4g is sugar and 3.2g is dietary fiber)
Shepherd's Pie also contains 5.6g of saturated fat and 57mg of cholesterol per serving. Additionally, a 210g serving provides:
- Vitamin A: 165.90 mcg
- Vitamin C: 4.2 mg
- Vitamin D: 0.21 mcg
- Iron: 1.95 mg
- Calcium: 54.60 mg
- Potassium: 525 mg
It's important to note that actual daily nutrient requirements can vary based on individual factors such as age, gender, activity level, and medical history.
A 100g serving of Kirkland Signature Shepherd's Pie contains 420 calories, 21g of fat (27% Daily Value), 0g of saturated fat, 95mg of cholesterol (32% DV), 1010mg of sodium (44% DV), 29g of carbs (11% DV), 26g of net carbs, 3g of fiber (11% DV), and 28g of protein. It also provides 0mg of calcium, 0mg of iron, 0mg of potassium, 0μg of Vitamin A, and 0mg of Vitamin C.
Read also: Healthy food access with Highmark Wholecare explained.
Recipe Adaptation for Specific Needs
The provided high-calorie recipe is specifically designed for kids and teens with cystic fibrosis (CF) who may require additional calories. This adaptation focuses on increasing the energy density of the dish to meet their nutritional needs. Because the recipe is high-calorie, it can be served as a meal or with vegetables.
Here's a breakdown of the recipe and key considerations:
Ingredients:
- 1 teaspoon oil
- Mushrooms
- Garlic
- Onions
- Ground beef
- Flour
- Gravy
- Carrot
- Worcestershire sauce
- Marjoram
- Mashed potatoes
Instructions:
- Preheat oven to 350ºF (176ºC).
- Heat skillet and add 1 teaspoon oil. Add mushrooms, garlic, and onions and sauté until tender, about 7 minutes. Transfer mixture to bowl.
- Cook beef until brown in skillet over medium heat, approximately 8 minutes. Add flour and stir for 2 minutes. Add sauteed vegetable mixture, gravy, carrot, Worcestershire, and marjoram. Simmer for 4 minutes, stirring occasionally.
- Spoon beef mixture into a small baking dish or two oven-safe bowls. Spoon mashed potatoes over top of beef mixture.
- Bake until heated through and golden brown, approximately 25 minutes. Let stand for 5 minutes before serving.
Nutritional Considerations for CF Patients:
- Increased Calories: The recipe incorporates ingredients like ground beef and mashed potatoes to provide a significant calorie boost.
- Fat Content: The use of ground beef contributes to a higher fat content, which is beneficial for CF patients who often have difficulty absorbing fat.
- Protein: Ground beef is a good source of protein, essential for growth and repair.
General Recipe and Preparation Tips
Whether you're making a traditional Shepherd's Pie or adapting it for specific dietary needs, here are some general tips:
- Meat Preparation: Brown the ground meat thoroughly to develop flavor. Drain off any excess fat to reduce the overall fat content if desired.
- Vegetable Base: Sautéing the vegetables before adding them to the meat mixture enhances their flavor and texture.
- Gravy: Using a good quality gravy adds richness and moisture to the dish.
- Mashed Potatoes: For a smoother texture, use a potato ricer or food mill to mash the potatoes. Add butter, milk, and cheese to enhance flavor and creaminess.
- Assembly: Ensure the meat mixture is evenly distributed in the baking dish before topping with mashed potatoes.
- Baking: Bake until the potatoes are golden brown and the filling is heated through.
Time-Saving Tip: To save time, cook the meat and potatoes concurrently.
Variations and Substitutions
Shepherd's Pie is a versatile dish that can be adapted to suit different tastes and dietary preferences:
Read also: Healthy Eating on the Run
- Meat: Substitute ground lamb, turkey, or chicken for ground beef.
- Vegetables: Add other vegetables such as peas, corn, or green beans to the meat mixture.
- Potatoes: Use sweet potatoes or a combination of potatoes and cauliflower for the topping.
- Cheese: Experiment with different types of cheese in the mashed potatoes or sprinkled on top.
- Vegetarian/Vegan: Replace the meat with lentils, mushrooms, or other plant-based protein sources. Use vegetable broth instead of gravy and top with mashed sweet potatoes or a creamy cashew-based topping.
Read also: Mobile Dining Revolution