Low Fodmap Shepherd’s Pie Recipe

Winter has really set in here.   A couple of days ago it was wet, windy and grey, perfect for a warming Sunday lunch. Perhaps I shouldn’t be calling this a Shepherd’s Pie, but it does give you an idea of what to expect; a hearty lamb stew hidden beneath a layer of creamy mashed potato.  I have taken this traditionally English/Scottish family dish and payed a visit to the continent, adding olives to the lamb and feta to the mash; although, I couldn’t resist a little splash of that essential Shepherd’s Pie ingredient, Worcestershire sauce; just be sure to choose one that is is onion-free to keep it all low FODMAP.  I suggest using a crumbly feta, such as Greek or Australian, rather than a creamy Danish style cheese.

So without further ado…

Shepherd’s Pie with Olives and Feta Mash Ingredients

  • 500g lean minced lamb
  • 2 teaspoon garlic-infused olive oil
  • 1 stick celery, finely chopped
  • 2 medium carrots, finely chopped
  • 1/2 400g can chopped tomatoes (freeze the other half for another dish)
  • 2 teaspoons corn flour mixed into 1/2 cup chicken stock
  • 2 teaspoons Worcestershire sauce
  • 1 teaspoon dried oregano
  • 1/3 cup (approx. 45g) black olives, roughly chopped
  • 800g potatoes, peeled and chopped
  • 2/3 cup reduced-fat milk (lactose-free if required)
  • 1 tablespoon butter
  • 150g reduced-fat feta, crumbled

Shepherd’s Pie with Olives and Feta Mash Steps

  1. Heat oil in a pot or fry pan over medium heat. 
  2. Add celery and carrot, cooking gently without browning for 5 minutes. 
  3. Increase heat and add the lamb; cook until browned, breaking up any lumps. 
  4. Add the tomatoes, cornflour and stock mixture, Worcestershire sauce, oregano, and olives.  Bring to the boil, then reduce heat, cover, and simmer gently for 20 minutes.
  5. Meanwhile, boil potatoes until tender.  Drain and mash with milk and butter until smooth.  Stir through crumbled feta.
  6. Preheat oven to 200°C.  Transfer lamb mixture to a 2-liter capacity dish.  Spoon over the potato and drizzle, spray, or brush with a little olive oil.  Bake for 20 m

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Hello I am the LowFodMap Guy from London. As a fellow sufferer of both IBS / SIBO - I have been in successful recovery thanks to the low fodmap diet. Please ask me any questions below

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