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Low FODMAP Shepherd’s Pie Recipe | Fody Foods Co.

Low FODMAP Recipes

low-fodmap-shepherds-pie-recipe

20 Min

45 Min

12 Servings

Description of Fody's Low FODMAP Shepherd’s Pie

The classic rendition of shepherd’s pie includes peas, which are a high FODMAP vegetable. I have taken advantage of our lower FODMAP options to bring color and flavor to this Low FODMAP Shepherd's Pie recipe that retains its low FODMAP profile.

Unlike many pies, you do not have to make a crust. Shepherd’s Pie is made up of a meaty, juicy filling topped with a layer of mashed potatoes. I used a combo of white and sweet potatoes for this version. You can have small amounts of sweet potatoes, even while on the Elimination phase of the low FODMAP diet.


Low FODMAP Shepherd’s Pie Filling:

    • 3 tablespoons Fody Garlic Infused Olive Oil or Shallot Infused Olive Oil
    • 1/2 cup chopped leek greens
    • 1/2 cup (32 g) chopped scallion greens
    • 2 medium (75 g) carrots, peeled, trimmed, and cut crosswise into 1/2-inch (12 mm) rounds
    • 2 medium (75 g) parsnips, peeled, trimmed, and cut crosswise into 1/2-inch (12 mm) rounds
    • 3 ounces (85 g) slender green beans, trimmed, cut crosswise into thirds
    • 2 pounds (910 g) ground lamb
    • 2 tablespoons tomato paste
    • 2 tablespoons Worcestershire sauce
    • 3/4 teaspoon Fody Lemon & Herb Seasoning
    • Kosher salt
    • Freshly ground black pepper

Cooking Directions for Low FODMAP Shepherd's Pie

  • 2 pounds russet potatoes, peeled, cut into chunks
  • 1 pound (455 g) sweet potatoes, peeled, cut into chunks
  • 2 tablespoons unsalted butter
  • 1/2 to 3/4 cup (120 ml to180 ml) lactose-free whole milk
  • Kosher salt
  • Freshly ground black pepper

    Cooking Directions for Low FODMAP Shepherd's Pie

    Shepherd’s Pie Filling: Position rack in middle of oven. Preheat oven to 375F/190C. Coat the inside of a 3-quart (2.8 L) ovenproof casserole dish with nonstick spray; set aside.

    Heat a large skillet over low-medium heat. Add Fody Garlic-Infused Olive Oil or Shallot Infused Olive Oil until it is shimmering, then add leeks, scallions, carrots, parsnips and green beans and sauté, stirring often, for about 10 minutes or until vegetables are crisp tender. Drain in a colander and set aside in a large mixing bowl.

    Place skillet back on stove (no need to clean it), add the lamb to the skillet, breaking it up with a wooden spoon. Cook over medium heat, stirring the lamb often, until browned, about 4 minutes. Drain in colander, add lamb back to pan and stir in tomato paste, Worcestershire sauce and Fody Lemon & Herb Seasoning and cook for about 1 minute for flavors to meld. Scrape lamb into mixing bowl with vegetables and stir together well. Taste and adjust seasoning with salt and pepper. Scrape mixture into prepared pan.

    Double Mashed Potato Topping: Place both types of potatoes in a large pot and cover with water. Bring water to a boil and cook potatoes until tender, about 15 to 20 minutes. Drain well and return potatoes to pot. Add butter and start to mash with a hand-held potato masher. Slowly add enough milk to create a nice thick but smooth texture. Season to taste with salt and pepper. Spread the mashed potatoes evenly over the lamb filling, covering it edge to edge.

    Bake for about 30 minutes or until the mashed potatoes are a bit browned here and there and filling is hot. If you want to brown the potatoes further, you can run the casserole under a broiler for a few minutes. Serve while nice and hot.


    About the Chef

    Dédé Wilson

    Dédé Wilson is the author of 17 cookbooks, including co-author of The Low FODMAP Diet: Step By Step.
    Recipe brought to you by FODMAP Everyday® where we help you thrive while following the Low FODMAP Diet.

    This original Low FODMAP recipe was created by recipe developer and author Dédé Wilson. You can find many more original Low FODMAP recipes, food and diet guidance as well as resources, support and more at FODMAP Everyday®.

    fodmapeveryday.com

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