Your Recipe

Shepherd\'s Pie

Ingrédient Quantité Calories
Carottes 144g 59kcal
Oignons 150g 60kcal
Pois verts crus 145g 117kcal
Ail 6g 9kcal
Concentré de tomates, sans sel ajouté 32g 26kcal
Sauce Worcestershire 34g 26kcal
Boeuf, haché, cru 454g 899kcal
Bouillon de bœuf et consomme, en conserve, condensé 248g 27kcal

Recipe Tags:

OMAD

Recipe Tags:

Main Dish

Recipe Instructions:

Ingredients:
• 1 lb ground beef or lentils (for vegetarian)
• 1 onion, finely chopped
• 2 carrots, diced
• 1 cup peas (fresh or frozen)
• 2 cloves garlic, minced
• 2 tablespoons tomato paste
• 1 cup beef or vegetable broth
• 2 tablespoons Worcestershire sauce (optional)
• 2 cups mashed potatoes
• Salt and pepper, to taste
• Chopped fresh parsley (optional, for garnish)
Instructions:
• In a large skillet, brown ground beef (or cook lentils for vegetarian option) over medium-high heat. Add chopped onion, diced carrots, and peas. Cook until vegetables are softened.
2. Add Garlic and Tomato Paste:
• Stir in minced garlic and tomato paste. Cook for another minute until fragrant.
• Pour in beef or vegetable broth. Add Worcestershire sauce if using. Simmer for 10-15 minutes until the mixture thickens slightly. Season with salt and pepper to taste.
• Preheat oven to 400°F (200°C).
• Transfer the filling to a baking dish. Spread mashed potatoes evenly over the filling.
• Bake in the preheated oven for 20-25 minutes, or until the mashed potatoes are
• Garnish with chopped fresh parsley if desired. Serve hot as a comforting main dish.

Valeurs nutritives
Taille des portions 202 g | ml
Quantité par portion 204
854
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 9.8g 13%
Gras saturés 4.1g 20%
Sodium 434mg 19%
Total des glucides 11g 4%
Fibres alimentaires 2.7g 10%
Sucre 4.8g
Protéine 18g 36%
Vitamine D 0mcg 0%
Calcium 41mg 3%
Fer 2.6mg 15%
Potassium 546mg 12%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 213.92 mcg 24%
Thiamine [B1] 0.145 mg 12%
Riboflavine [B2] 0.195 mg 15%
Niacine [B3] 4.866 mg 30%
Acide pantothénique [B5] 0.587 mg 12%
Vitamine B6 0.39 mg 23%
Cobalamine [B12] 1.549 mcg 0%
Floate [B9] 32.748 mcg 0%
Vitamine C 15.439 mg 17%
Vitamine D 0 mcg 0%
Vitamine E 0.698 mg 5%
Vitamine K 10.775 mcg 9%
Bétaïne 6.244 mg 0%
Choline 63.938 mg 12%
Carbohydrates
nutriment Quantité DV
Total des glucides 10.7 g 4%
Sugars 4.8 g 10%
Fibres alimentaires 2.7 g 10%
Carbohydrate 8.5 g 0%
Glucides nets 5.9g
acides aminés
nutriment Quantité DV
Alanine 0.099 g 0%
Arginine 0.163 g 0%
Acide aspartique 0.228 g 0%
Cystéine 0.032 g 0%
Acide glutamique 0.452 g 0%
Glycine 0.069 g 0%
Histidine 0.044 g 0%
Isoleucine 0.076 g 0%
Leucine 0.118 g 0%
Lysine 0.12 g 0%
Méthionine 0.027 g 0%
Phénylalanine 0.078 g 0%
Proline 0.063 g 0%
Sérine 0.071 g 0%
Thréonine 0.109 g 0%
Tryptophane 0.018 g 0%
Tyrosine 0.046 g 0%
Valine 0.086 g 0%
Minéraux
nutriment Quantité DV
Calcium 41.48 mg 3%
Cuivre 0.14 mg 16%
Fluorure 1.04 mcg 0%
Fer 2.64 mg 15%
Magnésium 32.61 mg 8%
Manganèse 0.21 mg 9%
Phosphore 194.27 mg 16%
Potassium 546.03 mg 12%
Sélénium 12.36 mcg 22%
Sodium 434.06 mg 19%
Zinc 3.9 mg 35%
autres
nutriment Quantité DV
Eau 161.436 g 0%
Cendres 3.111 g 0%