MealsFebruary-March 2014

Gluten-Free Shepherd’s Pie



Gluten-Free Shepherd’s Pie

Photo by Oksana Charla

A one-dish meal of lamb and vegetables topped with mashed potatoes and garnished with caramelized shallots, this shepherd’s pie takes comfort food to a new level, engaging all the senses. It fills the belly and warms the body. This recipe calls for chicken broth instead of heavy cream, reducing calories but not flavor.


4 tablespoons olive oil, divided
2 pounds ground lamb
-Salt and pepper
1 large onion, finely chopped
3 large carrots, peeled and diced
2 large parsnips, peeled and diced
3 teaspoons minced garlic
2 tablespoons rice flour
2 tablespoons tomato paste
2 teaspoons gluten-free Worcestershire sauce
1½ cups gluten-free chicken broth
3 teaspoons chopped fresh rosemary or 1½ teaspoons dried rosemary
2 teaspoons fresh thyme or 1 teaspoon dried thyme leaves
-Salt and pepper, to taste
1 cup frozen peas

Mashed Potatoes

3 large (about 2 pounds) russet potatoes, peeled and cubed
1 tablespoon olive oil
2 large shallots, cut in thin wedges
2 tablespoons butter or dairy-free substitute
⅓ cup gluten-free chicken broth
-Salt and pepper, to taste

1. Heat 2 tablespoons oil in a large skillet over medium heat. Add the lamb, a third at a time, and cook until all the pink is gone. Sprinkle with salt and pepper. Use a slotted spoon to transfer the cooked meat to a paper towel-lined plate. Wipe out the pan to remove excess fat. Repeat until all the meat is cooked. Set lamb aside.

2. Wipe out the pan and add remaining 2 tablespoons of oil. Set over medium heat. Add onions, carrots and parsnips and sauté until they begin to soften and brown, about 4 minutes. Add garlic and sauté an additional minute.

3. Return lamb to the pan with vegetables. Sprinkle with rice flour, stirring to coat, and brown slightly. Add tomato paste, Worcestershire sauce, chicken broth, rosemary and thyme. Bring mixture to a simmer, stirring until mixture begins to thicken. Add salt and pepper, to taste. Fold in peas.

4. Place mixture in a 9x13-inch baking dish or 2-quart oven-proof casserole pan. Set aside while making potatoes.

5. Preheat oven to 400°F. Wipe out the skillet.

6. To make mashed potatoes, place potato cubes in a large saucepan and cover with cold water. Bring to a boil and reduce heat to a low simmer. Cook about 10 minutes or just until fork tender.

7. Heat 1 tablespoon olive oil in the skillet and sauté shallots until lightly browned. Set aside.

8. Drain potatoes. Stir in butter and add chicken broth. Mash until smooth, adding salt and pepper to taste. Fold in half the browned shallots.

9. Spread mashed potatoes evenly over lamb mixture and top with remaining shallots.

10. Place in preheated oven and bake 20 to 25 minutes or until potatoes are slightly brown and filling is bubbly. Remove from oven and let rest 5 to 10 minutes before serving.

Each serving contains 510 calories, 27g total fat, 9g saturated fat, 0g trans fat, 83mg cholesterol, 339mg sodium, 42g carbohydrate, 6g fiber, 6g sugars, 25g protein, 18Est GL.


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