My creative version of shepherd's pie - gluten free and safe for fructose malabsorption

Shepherd’s Pie – gluten free, fructose malabsorption safe

My creative version of shepherd's pie - gluten free and safe for fructose malabsorption

My creative version of shepherd’s pie – gluten free and safe for fructose malabsorption

 

  • My creative version of shepherd’s pie – gluten free and safe for fructose malabsorption

Hi everyone! Well, this came about one night when I had no real plan. But, I kept seeing gluten free shepherd’s pie pins on Pinterest…. they must have spoken to me subliminally. I’ve actually never made shepherd’s pie, seemed like it could be good…. not sure. It just so happened that I had leftover mashed potatoes in the fridge from the other night…. see, I think subliminally I knew this would work out. This is my version of gluten-free shepherd’s pie that was safe for TQ’s fructose malabsorption.

Unfortunately, I don’t have many photos of my process, it really was made on whim. As mentioned, I had leftover mashed potatoes equalling 2 cups or so. The mashed potatoes can be made fast and even prepped that night before.  Peel about 4 large baking potatoes (I leave a little peel on for added nutrition), chop and boil for about 10 minutes or until soft. The fun part- smash them with a pat of Earth Balance, a dash of salt and pepper.

Meanwhile, brown a pound of ground beef (I’m sure you could use turkey, or lamb which is traditional – but I’m not a fan) in a large skillet.  Once the beef is nicely browned, add one can of plain tomato sauce (15oz) and a cup of water. Let that simmer together  covered with a lid for about 15 minutes. Prep your veggies at this time.

Traditionally shepherd’s pie is made with peas and carrots, this version omits those as TQ is allergic. Feel free to add whatever veggies works best for your eaters.

Finely chop 1 small green pepper and finely shred 1 cup chard. *Spinach or kale are good substitutes. Measure 1 cup of frozen corn kernels. Add the healthy veggies to the pot once the beef had simmered and thickened a bit. The veggies cook down a bit, the chard should be wilted and the green pepper softened. Add a dash or two of tamari (gluten free soy sauce) for a little depth of flavor. Turn off the heat and get your baking dish ready. Preheat the oven to 350 degrees.

I used a 2qt baking dish that was oven proof. Give it a little spray of non-stick spray and layer in the ground beef mixture. Gently spoon on the mashed potatoes on top of the beef and spread with the back of a spoon until relatively smooth. Top with a generous amount of grated lactose free sharp cheddar cheese (6oz or so) Pop the whole thing in the oven for about 25 minutes. Look for a nicely browned top with some of the juices bubbling around the edges. Let cool for just a minute before plunging in and enjoy!

We really enjoyed this meal and a fun departure of some of our usual fare. Gluten free, lactose free and safe for TQ’s fructose malabsorption.

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Shepherd’s Pie
Serves 6
My creative version of shepherd's pie - gluten free and safe for fructose malabsorption, easily customize the filling to meet your tastes
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Prep Time
20 min
Cook Time
30 min
Total Time
1 hr
Prep Time
20 min
Cook Time
30 min
Total Time
1 hr
271 calories
36 g
46 g
6 g
21 g
3 g
362 g
170 g
6 g
0 g
2 g
Nutrition Facts
Serving Size
362g
Servings
6
Amount Per Serving
Calories 271
Calories from Fat 51
% Daily Value *
Total Fat 6g
9%
Saturated Fat 3g
14%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 2g
Cholesterol 46mg
15%
Sodium 170mg
7%
Total Carbohydrates 36g
12%
Dietary Fiber 4g
15%
Sugars 6g
Protein 21g
Vitamin A
10%
Vitamin C
42%
Calcium
7%
Iron
21%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 lb ground sirloin
  2. 1 cup finely shredded greens (like chard, spinach, kale)
  3. 1 cup corn
  4. 1 small green pepper finely chopped
  5. 1 15oz can pure tomato sauce
  6. 4 russet potatoes (or 2 cups leftover mashed potatoes)
  7. 6-8oz cheddar cheese
  8. few dashes gluten free soy sauce (tamari)
  9. 1 cup of water
Instructions
  1. Begin with the mashed potatoes: Peel about 4 large baking potatoes (leave a little peel on for added nutrition), chop and boil (in a medium sauce pot filled with water) for about 10 minutes or until soft. Smash them with a pat of Earth Balance butter substitute, and a dash of salt and pepper. (if they are too think, a splash of milk will make them more creamy)
  2. Preheat oven to 350
  3. Brown meat in a large skillet about 5 minutes over medium heat, add tomato sauce and 1 cup of water. Allow to simmer covered for 15 minutes until sauce thickens a bit. Add all veggies to beef, stir until greens wilt and peppers soften. Add a few dashes of tamari. Give it a taste to make sure everything is well seasoned.
  4. Spray 2 qt baking dish with non-stick spray.
  5. Transfer the ground beef mixture to the baking dish. Gently spoon the mashed potatoes on top of the beef and spread with the back of a spoon until relatively smooth.
  6. Top with a generous amount of grated sharp cheddar cheese (6oz or so)
  7. Bake in the oven for about 25 minutes. Look for a nicely browned top with some of the juices bubbling around the edges. Let cool for just a minute before plunging in and enjoy!
Notes
  1. Traditionally shepherd's pie is made with peas and carrots, this version omits those as my family is allergic. Feel free to add whatever veggies works best for your eaters. I bag of mixed veggies from the freezer would work great!
beta
calories
271
fat
6g
protein
21g
carbs
36g
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