Shepherd’s Pie

Difficulty | Serves 8 | Book 2


1 onion diced
1 cup carrot diced
1 cup zucchini sliced
1 cup celery sliced
1 cup small broccoli florets
1 cup small cauliflower florets
½ cup frozen peas
½ cup frozen corn kernels
½ cup frozen sliced beans
600g very lean beef mince
cooking spray
2 teaspoons salt-reduced beef stock powder
½ cup Gravox® Lite Supreme
2 tablespoons tomato sauce
2 tablespoons Worcestershire sauce
3 cups water
1 kilo potatoes
¼ cup skim milk
½ cup (50g) 30% reduced fat tasty cheese freshly grated

Per serve
Kilojoules1105 (cals 264)


  1. Microwave vegetables in a little water on high for 10 minutes.
  2. Fry mince in large saucepan or boiler that has been coated with cooking spray until cooked.
  3. Add stock powder, Gravox powder, tomato sauce, Worcestershire and water, stir together well.
  4. Once boiled add drained cooked vegetables, put lid on and simmer for 5 minutes, stirring occasionally (be careful that mixture does not stick to base of pot). Leave in saucepan.
  5. Potato top: Peel and dice potatoes. Microwave in a little water until cooked (about 12-15 minutes). Once cooked drain, mash with skim milk.
  6. Re-heat mince mixture then pour into a large lasagne dish.
  7. Place spoonfuls of mashed potato over top of meat using a spoon and fork; run fork over top to flatten potato.
  8. Sprinkle top with grated cheese, place under grill until browned.

NOTE: An adapted version of this recipe is also in Cooking for 1 or 2 people

Suitable to be frozen.

Dietitian's tip

The potato provides ample carbohydrate for people with diabetes. To make this a complete meal simply add tomato sauce and green vegetables.

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