British Shepherd's Pie: minced lamb or beef with vegetables, topped with creamy mashed potatoes, baked golden brown a hearty, comforting dish for colder months.

The origins of Shepherd's Pie can be traced back to the late 1700s or early 1800s in the United Kingdom. It was originally created as a way to use up leftover roasted meat, particularly lamb, by combining it with vegetables and topping it with mashed potatoes. The dish gained popularity as an economical and delicious meal for households, especially in rural areas where lamb was a common meat.

Over time, Shepherd's Pie has become a beloved classic in British cuisine and has spread to other parts of the world, often with variations in ingredients and seasonings. It remains a staple comfort food enjoyed by many for its rich flavors and hearty nature.

Ingredients:

- 1 lb minced lamb or beef

- 1 onion, diced

- 2 carrots, diced

- 1 cup frozen peas

- 2 cloves garlic, minced

- 2 tbsp tomato paste

- 1 cup beef or vegetable broth

- 2 tbsp Worcestershire sauce

- Salt and pepper to taste

- 4 cups mashed potatoes (prepared in advance)

- Optional: chopped parsley for garnish

Instructions:

1. Preheat your oven to 375°F (190°C).

2. In a large skillet or frying pan, heat some oil over medium heat. Add the diced onion and carrots and cook until softened, about 5 minutes.

3. Add the minced garlic to the pan and cook for another minute until fragrant.

4. Increase the heat to medium-high and add the minced lamb or beef to the pan. Cook until browned, breaking it up with a spoon as it cooks.

5. Stir in the tomato paste, Worcestershire sauce, and beef or vegetable broth. Bring to a simmer and cook for about 10 minutes until the sauce thickens slightly.

6. Stir in the frozen peas and cook for another 2-3 minutes. Season with salt and pepper to taste.

7. Transfer the meat mixture to a baking dish and spread it out evenly.

8. Spread the mashed potatoes over the top of the meat mixture, smoothing it out with a spatula.

9. Place the baking dish in the preheated oven and bake for 25-30 minutes, or until the mashed potatoes are golden brown and the filling is bubbling.

10. Once done, remove from the oven and let it cool for a few minutes before serving.

11. Optionally, garnish with chopped parsley before serving.

Enjoy your homemade Shepherd's Pie!

Nutrition Value:

1. Minced lamb or beef:

  - Calories: Approximately 220-250 calories per 3-ounce serving (depending on the fat content).

  - Carbohydrates: Negligible.

  - Protein: Approximately 20-25 grams per 3-ounce serving.

  - Fat: Approximately 15-20 grams per 3-ounce serving.

  - Sodium: Varies depending on seasoning and processing.

  - Cholesterol: Approximately 60-80 mg per 3-ounce serving.

  - Nutritional benefits: Rich in protein, iron, zinc, and B vitamins, essential for muscle function, energy production, and overall health. However, high in saturated fat and cholesterol, so moderation is key.

2. Onion:

  - Calories: Approximately 40-50 calories per medium onion.

  - Carbohydrates: Approximately 10-12 grams per medium onion.

  - Protein: Approximately 1-2 grams per medium onion.

  - Fat: Negligible.

  - Sodium: Negligible.

  - Cholesterol: Negligible.

  - Nutritional benefits: High in antioxidants, particularly quercetin, which may have anti-inflammatory properties. Also a good source of vitamin C, fiber, and various micronutrients.

3. Carrots:

  - Calories: Approximately 25-30 calories per medium carrot.

  - Carbohydrates: Approximately 6 grams per medium carrot.

  - Protein: Approximately 0.5 grams per medium carrot.

  - Fat: Negligible.

  - Sodium: Negligible.

  - Cholesterol: Negligible.

  - Nutritional benefits: Rich in beta-carotene, which converts to vitamin A in the body and is essential for vision, immune function, and skin health. Also a good source of fiber, vitamin K, and potassium.

4. Frozen peas:

  - Calories: Approximately 60-70 calories per 1/2 cup serving.

  - Carbohydrates: Approximately 11-12 grams per 1/2 cup serving.

  - Protein: Approximately 4 grams per 1/2 cup serving.

  - Fat: Negligible.

  - Sodium: Approximately 5-10 mg per 1/2 cup serving.

  - Cholesterol: Negligible.

  - Nutritional benefits: Good source of protein, fiber, and various vitamins and minerals, including vitamin K, vitamin C, and folate. Also rich in antioxidants.

5. Garlic:

  - Calories: Approximately 5-10 calories per clove.

  - Carbohydrates: Approximately 1 gram per clove.

  - Protein: Approximately 0.2 grams per clove.

  - Fat: Negligible.

  - Sodium: Negligible.

  - Cholesterol: Negligible.

  - Nutritional benefits: Contains sulfur compounds with potential health benefits, including immune support, heart health, and anti-inflammatory effects. Also a good source of vitamin C and manganese.

6. Tomato paste:

  - Calories: Approximately 30-40 calories per 2 tablespoons.

  - Carbohydrates: Approximately 7-8 grams per 2 tablespoons.

  - Protein: Approximately 1-2 grams per 2 tablespoons.

  - Fat: Negligible.

  - Sodium: Approximately 10-15 mg per 2 tablespoons.

  - Cholesterol: Negligible.

  - Nutritional benefits: Good source of antioxidants, particularly lycopene, which may help reduce the risk of certain chronic diseases, including heart disease and cancer. Also contains vitamin C and various other nutrients.

7. Beef or vegetable broth:

  - Nutritional values vary depending on the type and brand of broth used. Generally:

  - Calories: Approximately 10-20 calories per cup.

  - Carbohydrates: Approximately 1-2 grams per cup.

  - Protein: Approximately 1-2 grams per cup.

  - Fat: Negligible.

  - Sodium: Varies significantly depending on the broth, but can range from 300-800 mg per cup.

  - Cholesterol: Negligible.

  - Nutritional benefits: Provides flavor and moisture to the dish. Can be a source of protein and certain vitamins and minerals depending on the ingredients used.

8. Worcestershire sauce:

  - Calories: Approximately 5-10 calories per tablespoon.

  - Carbohydrates: Approximately 1-2 grams per tablespoon.

  - Protein: Negligible.

  - Fat: Negligible.

  - Sodium: Approximately 100-200 mg per tablespoon.

  - Cholesterol: Negligible.

  - Nutritional benefits: Adds depth of flavor to the dish. Contains various seasonings and spices, but not a significant source of nutrients.

9. Salt and pepper:

  - Calories: Negligible.

  - Carbohydrates: Negligible.

  - Protein: Negligible.

  - Fat: Negligible.

  - Sodium: Varies depending on usage.

  - Cholesterol: Negligible.

  - Nutritional benefits: Provides flavor to the dish. Sodium should be used in moderation for those watching their intake.

10. Mashed potatoes:

  - Calories: Approximately 200-250 calories per cup.

  - Carbohydrates: Approximately 45-50 grams per cup.

  - Protein: Approximately 3-4 grams per cup.

  - Fat: Negligible.

  - Sodium: Varies depending on seasoning and preparation method.

  - Cholesterol: Negligible.

  - Nutritional benefits: Good source of carbohydrates for energy, as well as vitamin C, potassium, and fiber. Depending on the preparation method, mashed potatoes can be relatively low in fat and calories.

11. Optional: Chopped parsley for garnish:

  - Calories: Negligible.

  - Carbohydrates: Negligible.

  - Protein: Negligible.

  - Fat: Negligible.

  - Sodium: Negligible.

  - Cholesterol: Negligible.

  - Nutritional benefits: Contains vitamins A, C, and K, as well as various antioxidants. Adds freshness and color to the dish.