Protein Swap | Beef & Pea Shepherd’s Pie
with Garlic Green Beans
Cooking time
30 minutes
Servings
2/4
Calories
730 /serving
This week’s comfort food award goes to… shepherd’s pie. It wins because it’s such a cinch to make and it’s got your veggie needs covered, with peas popped into the beef mixture and garlicky roasted green beans on the side.
We will send you:
- 250g Canadian-raised lean ground beef
- 450g Potatoes
- 300g Green beans (or string peas)
- 15ml Minced garlic
- 150g Green peas
- 15ml Tomato paste
- 30ml Vegetable demi-glace
- 10g European Union blend (enriched wheat flour, onion, salt, paprika, garlic, sugar, thyme, parsley, rosemary, green bell pepper, mustard, cumin, Cayenne pepper, sunflower oil, citric acid, laurel bay leaf)
Contains: Milk • Mustard • Wheat
You will need:
Large oven-safe pan
Medium pot
Oil
Parchment paper
Peeler
Salt & pepper (S&P)
Sheet pan
Strainer
2 or 4 tbsp Butter
Total Fat
36 g
Saturated Fat
15 g
Sodium
640 mg
Total Carb
68 g
Sugars
12 g
Protein
37 g
Fibre
12 g
Preparation
Make the mash
- Preheat the oven to broil. Bring a medium pot of salted water to a boil.
- Peel and medium-dice the potatoes.
- Add to the pot of boiling water and boil, 14 to 16 min., until very tender.
- Reserving ½ cup cooking water (double for 4 portions), drain and return to the pot.
- Off the heat, add 2 tbsp butter (double for 4 portions).
- Mash, gradually adding the reserved cooking water until you achieve your desired consistency; season with S&P.
Roast the green beans
- Meanwhile, remove the stem ends of the green beans.
- On a lined sheet pan, toss with a drizzle of oil and S&P.
- Roast, 5 to 8 min., until crisp-tender.
- In the last 2 min., add ½ the garlic.
Start the shepherd's pie
- Meanwhile, in a large, oven-safe pan, heat a drizzle of oil on medium-high.
- Add the remaining garlic and sauté, 30 sec. to 1 min., until fragrant.
- Add the pork; season with the spices and S&P.
- Cook, breaking up the meat, 3 to 5 min., until partially cooked.
- Add the peas, tomato paste, demi-glace and ¼ cup water (double for 4 portions).
- Cook, stirring occasionally, 2 to 3 min., until slightly reduced and the pork* is cooked through.
Finish the shepherd's pie
- Top the pork with the mash and spread in a rustic fashion, making wavy designs with your fork.
- Transfer to the oven and broil, 4 to 6 min., until the top begins to brown.
- Let sit for 2 min. before serving.
Plate your dish
- Divide the shepherd's pie and green beans between your plates. Bon appétit!
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Choose from an exciting selection of 6 kid-approved recipes to make together as a team. Includes a fun starter kit, instructions split between adult & child, and hilarious videos starring Richard and Jordana.
*Health Canada recommends cooking ground beef to a minimum internal temperature of 71°C.
