Our recipe this week is a take on an Irish specialty...Shepard’s Pie!!! This one will have an athlete’s take. The goal here is to stay as close to the tastiness of the Irish classic, while also staying true to an athlete’s needs while trying to add muscle. This will be great whether you’re a bodybuilder looking to add muscle in the off-season, or a combat athlete looking to move up a weight class.

Now, traditional Irish Shepard’s Pie calls for lamb meat, you can use beef, but that would actually make it Cottage Pie...just splitting hairs. For our purposes, they both taste great and serve our purposes. 

What you’ll need

Meat Filling: 

• 2 tablespoons olive oil
• 1 cup chopped yellow onion
• 1 lb 93% ground beef or ground lamb
• 2 teaspoons dried parsley leaves
• 1 teaspoon dried rosemary leaves
• ½ teaspoon sea salt
• ½ teaspoon black pepper
• 1 tablespoon Worcestershire sauce
• 2 cloves garlic (minced)
• 2 tablespoons all purpose flour
• 2 tablespoons tomato paste
• 1 cup beef bone broth
• 1 cup mixed peas and carrots
• ½ cup corn kernels

Potato Topping:

• 1 ½ lb sweet potatoes (not yams)
• 8 tablespoons unsalted butter
• ⅓ cup half and half
• ½ teaspoon sea salt
• ¼ teaspoon ground black pepper

Instructions

Make the Meat Filling:

1. Add the oil to a large skillet over medium high heat.  Add onions and cook for 5:00, stirring.
2. Add the ground beef/lamb and break it apart.  Add the parsley, rosemary, thyme, sea salt, and pepper.  Stir well as you cook for 6-8:00, until the meat is brown.
3. Add the Worcestershire sauce and garlic.  Stir and cook for 1:00.
4. Add the flour and tomato paste.  Stir until there are no clumps.
5. Add the broth and vegetables.  Bring the liquid to a boil, then reduce to a simmer.  Let simmer for 5:00.  Stir occasionally.
6. Set the meat mixture aside, preheat oven to 400 degrees F.

Make the Potato Topping:

1. Place potatoes in a large pot, cover with water, and bring water to a boil.  Reduce to a simmer.  Cook until potatoes are fork tender (10-15:00).
2. Drain the potatoes.  Return them to the pot, let rest until the liquid evaporates.
3. Add butter (optional), half and half, garlic, sea salt, and pepper.  Mash the potatoes and stir until all the ingredients are mixed.

Assemble the Pie/Casserole

1. Pour the meat mixture into a deep baking dish.  Spread out into an even layer.  Spoon the mashed potatoes on top of the meat.  CAREFULLY spread the potatoes into an even layer over the meat.
2. Bake uncovered for 25-30:00.  Let cool for 15:00 before serving.