75 MIN
3 SERVING
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PROTEIN
CARBS
CALORIES
SUGAR
cholesterol
FAT
Ingredients
Serving
steak ( cut into bite-sized pieces )
3/4 steak (yield from 270 g raw meat)
onion ( diced )
1 medium
carrot ( peeled and diced )
2 carrot
celery ( celery stalks, diced )
2 rib
parsnip ( peeled and diced )
2 medium
4 cloves
2 tablespoon
1 cup
2 cup
3 tbsp
1/2 tsp
1 tsp
10 g
1/2 tsp, whole
1/4 tsp
red wine ( optional )
10 g
potatoes ( peeled and cut into small chunks )
2 potato medium
turnip ( peeled and cut into small chunks )
2 turnip
1/2 tsp
3 g
2 tablespoon
coconut milk ( or broth of any kind )
1/4 cup
1 medium
smoked paprika ( for garnish )
5 g
chives ( for garnish )
1 tbsp chopped
Instructions
Step 1
Preheat oven to 400 degrees Fahrenheit.
Step 2
Place cut potatoes and turnips in a pot of salted water. Boil the potatoes and turnips in enough water to cover them completely until they are soft.
Step 3
While potatoes and turnips are boiling, prepare the gravy as follows.
Step 4
In a saucepan or large cast-iron skillet, sauté the carrots, celery, onion, parsnips, and garlic with the olive oil until the veggies start to get tender.
Step 5
Slide the veggies to the outer edge of the skillet and add the steak pieces into the center.
Step 6
Stir and cook steak until browned on all sides.
Step 7
Add remaining ingredients and stir together.
Step 8
Simmer until gravy thickens.
Step 9
If not using a cast iron pan, pour the gravy into a baking dish, leaving at least a 1-inch clearance from the top of the dish.
Step 10
After potatoes and turnips are soft, drain the water completely and mash with a potato masher or use a hand mixer at the lowest speed.
Step 11
Add the olive oil, salt, pepper, and coconut milk (or broth) and mix.
Step 12
Add egg to the mixture and combine.
Step 13
Spread a layer of the mashed potatoes and turnips about 1/2-inch thick over the top of the steak and veggie gravy.
Step 14
Sprinkle with fresh chives and paprika.
Step 15
Bake 30 minutes. Serve hot from the oven!
Notes:
This dish tends to get a bit bubbly in the oven, so I'd recommend placing a baking sheet underneath to catch any overflow.
Shepherd’s pie is an incredible vegetable-packed, nutrient-dense meal fit for any training athlete. Traditionally, shepherd’s pie was made with leftover winter vegetables and lamb roast. The recipe below carries the same association of comfort food by the forkful, but I’ve made a few changes to the standard recipe to make it even more fitting for the athlete’s diet.
A Versatile Recipe
My recipe uses fresh veggies and steak for the gravy base. It’s also thickened with rice flour to make it gluten-free. If you wish to stay grain-free, try using tapioca flour.
For the mashed potato topping, this preparation uses a combination of potato and turnip to decrease the number of carbs for athletes maintaining a lower-carb diet. You can use any combination of white potato, sweet potato, or turnips for a ton of nutritional impact.
The mashed potato and turnip topping is deliciously dairy-free but is still remarkably creamy thanks to the addition of an egg and olive oil. Complete the dish with a sprinkle of chives and paprika to taste. Serve to steam hot from the oven.
This can also be made into an easy freezer meal. Simply make the steak and veggie gravy, top with the mashed potatoes, and place in a freezer-proof/oven-proof dish (or multiple dishes for smaller portions). Instead of baking, cover with foil and freeze it. When you’re ready to cook the shepherd’s pie, set it out in advance so it thaws in the middle. Bake until it’s bubbling hot.
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