Spicy Shepherd's Pie

Introduction:

Our Spicy Shepherd's Pie, provides another opportunity to try out some Caribbean seasonings and spices. With turkey mince forming the main ingredient in this tasty and nutritious dinner time recipe, which will leave you suitably satiated, we must talk about some of its many health benefits.

Lean turkey mince is low in fat, which can be beneficial for maintaining a healthy weight and reducing the risk of heart disease. It contains less fat compared to other meats like beef or pork.

Turkey mince is an excellent source of lean protein, which is essential for building and repairing tissues, producing enzymes and hormones, and supporting a healthy immune system. Protein also helps you feel fuller for longer, which can aid in weight management.

Turkey mince contains essential nutrients like vitamins B6 and B12, which are important for brain function and the production of red blood cells. It also provides minerals such as zinc, phosphorus, and selenium, which support immune function and play a role in various bodily processes.

Turkey mince is generally lower in calories compared to other meats. This can be advantageous for weight management and calorie-controlled diets.

Lean turkey mince can contribute to healthier cholesterol levels due to its lower saturated fat content. By replacing high-fat meats in your diet with lean turkey mince, you can help maintain healthy cholesterol levels and reduce the risk of cardiovascular diseases.

The high protein content in turkey mince can aid in muscle growth and repair. It is particularly beneficial for individuals who engage in regular exercise and strength training, which is what we at Active Jamm encourage our members to do.

Nutrient Breakdown:

Protein -

Carbs -

Fats -

Calories -

Serves: 6

Ingredients List:

For Pie:

750g Turkey Mince

1 tsp blackpepper

1 tsp onion granules

1 tsp garlic granules

2 tsp curry powder

1 tsp ground pimento, ginger and garlic

1 tsp ground jerk seasoning

1 tsp chicken seasoning

1 tsp cock seasoning

1 tsp thyme

1 tsp rosemary

2 tbs Maggie sauce

2 tbs tomato ketchup

1 large onion (chopped finely)

1/2 scotch bonnet (seedless and chopped finely)

4 mushrooms (chopped)

25g frozen mixed vegetables

2 tbs Olive Oil

1 cup of water

For Potatoe Topping:

4 large potatoes (peeled and chopped)

50g butter

1 tsp rosemary

1 tsp garlic granules

1 tsp mustard

For PieTopping:

250g Grated Cheese

Utensils:

• Bowl/Container (to marinate mince in)

• Chopping Board

• Spatula

• Frying Pan with Lid (to cook mince)

• Pan (to boil potatoes in)

• Colander

• Grater (to grate cheese)

• Oven Dish/Tray

• Potatoe Masher

Steps:

1. Wash and place the mince in the bowl.

2. Add all of the dry ingredients (from the 'For Pie' ingredient list) and mix into the mince, ensuring it is fully coated (will need to use hands to mix in the seasoning as if making dough).

3. Leave to marinate (at least 30 minutes).

4. Put the olive oil into the frying pan and heat up on a low to medium heat.

5. Add the marinated mince to the frying pan.

6. Use the spatula to keep stirring and turning the mince so that no large pieces of mince form, and until the mince is brown all over.

7. Put the lid on the frying pan and leave for 5 minutes to allow mince to cook in its own juices.

8. Remove the lid and stir again.

9. Add the Maggie, tomato ketchup, chopped onions, scotch bonnet, mushrooms, mixed vegetables, and 1 cup of water.

10. Stir again and replace the frying pan lid, leaving the mixture to cook for a further 30 minutes.

11. Whilst the mince is cooking, boil up some water in a pan.

12. Add the chopped potatoes.

13. Boil the potatoes until cooked and pour into a colander to remove the water.

14. Place potatoes back in the pan ready for mashing.

15. Mince should be cooked. Place into oven dish/tray.

16. Return to potatoes and add butter, garlic granules, rosemary, and mustard.

17. Use the potatoe masher to mash the potatoes and ensure all ingredients are evenly and fully incorporated.

18. Add the potatoe mash over the mince. Evenly topping the cooked mince. Use a spoon or fork for a smoother finish.

19. Sprinkle the grated cheese evenly over the top.

20. Place in the oven at a temperature of 180 degrees centigrade or equivalent for 30 minutes or until the cheese is golden brown.

Conclusion:

Remember, including lean turkey mince in your diet adds nutritional variety and can help you diversify your protein sources, and consuming a range of lean meats can provide a broader spectrum of essential nutrients necessary for overall health and well-being.

Turkey mince is incredibly versatile and can be used in a wide range of recipes. It can be substituted for other ground meats in dishes like meatballs, burgers, and stir-fries. Its mild flavor also makes it adaptable to various seasonings and spices, as we have seen in this recipe.

This recipe is good news for everyone, no matter what your health concerns. Give it a try, and let me know how you get on in our Community Forum [LINK].