Page 31 - IFSO Cookbook 2022 con cover
P. 31
Shepherd’s Pie with International
Healthy Recipes Vol. 2
an Australian Twist
Cooking Instructions
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Jodie Hicks, Accredited Practising Dietitian, and Leanne McNamara, Bariatric Clinical 1. Preheat oven to 200 C / 400 F fan forced oven
Nurse Specialist at St George Obesity Surgery 2. Heat oil in a saucepan, add onion, carrot and zucchini cook until soft.
Australia 3. Add the mince, cook until brown
4. Stir in the tomato paste, worcestershire sauce and beef stock. Bring to a simmer.
Suitable for both people living with overweight and obesity, and following bariatric 5. Simmer for 10-15 minutes or until liquid thickened
surgery. For those in the early stages post bariatric surgery, this recipe can serve 12 x ½ 6. Place mixture into 1 cup ramekins or large overproof dish
cup serves and would recommend adding protein powder to boost protein content.
Meanwhile
1. Boil sweet potatoes until tender.
2. Drain water, add skim milk and mash potato.
3. Spread mashed sweet potato over mince mixture
Preparation 4. Bake for 10 minutes or until browned
Number of servings: 6 x 1 cup
Time of preparation: 1 hour
Nutritional Analysis
Total weight Protein Fat Carbohy-
Ingredient Kcal Sugars Iron Calcium Fibre
used in recipe (g) (g) drates
Kangaroo 600g 615 133 7.8 1.8 0.6 26 0 0
mince
Ingredients Sweet Potato 600g 457 11 0.6 84 33.6 3 162 18
Onion 1 2.6 0 0 0 0 0 2.256 0.25
● 600g kangaroo mince
Carrot 1 2 0.06 0 0.4 0.4 0.02 2.54 0.34
● 600g sweet potato
Zucchini 1 25 1.63 0.5 3.08 3.08 0.9 32.6 1.99
● 1 onion, finely chopped Nutritional Facts
● 1 medium carrot, finely chopped Tomato paste 1 tablespoon 13 0.6 0.06 2.3 2.2 0.32 5.6 0.82
or grated ● Calories: 222 kcal Worcestershire 1 tablespoon 15 0.62 0.04 3.52 3.38 0.74 32 0
● 1 medium zucchini, finely chopped ● Total Protein: 25(g) sauce
or grated ● Carbohydrate: 16.2(g)
● 1Tablespoon Worcestershire sauce ● Of which sugars: 7.5(g) Beef Stock 1.5 cups 16 2.3 1 0 0 0 3 0
● 1Tablespoon tomato paste ● Fat: 5(g) Olive oil 1 tablespoon 177 0 20 0 0 0 0 0
● 1.5 cups beef stock – salt reduced ● Iron: 5.2(mg)
Skim milk 2 tablespoons 14 1.4 0 2 2 0 48 0
● 1Tablespoon olive oil ● Calcium: 48(mg)
Total 223 25.1 5.0 16.2 7.5 5.2 47.9 3.56
● 1-2 Tablespoons skim milk ● Fibre: 3.5(g)
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