Dr. Rachel's Favorite Low-FODMAP Shepherd's Pie; Gluten-free

• portions: 3 servings
• temps actif: 30 minutes
• temps total: 35 minutes

Ingrédients

2 medium potatoes

1/4 cup low-FODMAP milk (such as lactose-free or almond if prefer dairy-free)

1/4 cup shredded cheddar cheese (omit for dairy-free)

Approx 500g extra lean ground lamb (or beef)

1 medium carrots

2 tbsp olive oil, divided (can use garlic or onion infused oils if desired)

1 tbsp gluten-free all-purpose flour

1/2 cup beef or chicken broth

1 tsp Worcestershire sauce

1/4 cup fresh corn niblets, or frozen corn

1 tsp salt (divided)

1/2 tsp freshly ground pepper

Instructions

Peel and chop potatoes and boil in a pot until tender (about 15 min)

Drain potatoes and mash with low-FODMAP milk, add 1 tsp salt and pepper, adjust to taste

Set potatoes aside for later incorporation

Preheat broiler to highPeel and chop the carrot into small pieces

Heat a large skillet over medium-high heat and add 1 tbsp oil to pan

Place the ground beef in the pan and brown meat for about 4 minutes

Add carrot to the meat and cook another 5 minutes

Add remaining salt to the meat, add more to taste

When done, add the corn to the mixtureIn a separate medium sized pot/saucepan, make the gravy for the beef mixture

Place remaining 2 tbsp oil in the pot, then add low-FODMAP flour and stir until golden brown

Add the beef/chicken broth and worcestershire sauce and whisk together until slightly thickened, about 1 minute

Pour this gravy over the beef/carrot/corn mixture and stir together

Place this beef mixture in an 8 by 8 baking dish or a similar sized casserole or pie plate

can also use small individual sized oven safe dishes

Spoon mashed potatoes over the beef

Sprinkle with cheddar cheese and place under broiler for about 5 minutes, until golden and bubbly