Cast Iron Shepherds Pie

Photo Credit: Grandmother's Kitchen

Do you remember the classic Cast Iron Shepherds Pie recipe, the one that our grandmothers used to make? The old meat pie recipe may or may not have included cheese, but this one does and it’s all the better for it. Making a hearty home-cooked meal is a lot easier than it seems, especially when you start out with a simple, straightforward potato casserole recipe like this one. We’ve grown accustomed to buying many of our meals pre-packaged and frozen these days, but unfortunately, these foods can be over-processed and lacking in proper nutrition. All you have to do is start reading your ingredients labels to see what’s in these store-bought versions. This is why it can be so empowering to start cooking more of your meals at home. You’ll know what’s in your food and what you are serving your loved ones. You’ll feel better about your eating habits and, if you have children, you’ll be fostering healthy cooking and eating habits in them, as well.


*Out of interest - a typical ingredient list of store bought frozen shepherd’s pie looks like this: Do you know what all these ingredients are?

Ingredients from some STORE BOUGHT frozen shepherd’s pie.

BEEF FILLING (BEEF, CARROTS, WATER, ONIONS, MARGARINE [LIQUID SOYBEAN OIL, WATER, SALT, HYDROGENATED SOYBEAN AND/OR COTTONSEED OIL, VEGETABLE MONO AND DIGLYCERIDES, SOYLECITHIN, POTASIUM SORBATE AND CITRIC ACID ADDED AS A PRESERVATIVES, ARTIFICIAL CARBONATE (COLOR), VIATMIN A PALMINATE ADDED], SEASONING [SALT, ONION POWDER, SPICES, ONION EXTRACTIVES (CONTAINS CORN STARCH, DEXTRIN, CORN STARCH), SPICE EXTRACTIVE], FLOUR [BLEACHED (OR UNBLEACHED), WHAET FLOUR, MALTED BARLEY FLOUR, NIACIN, REDUCED IRON, THIAMINE MONONITRATE, RIBOFLAVIN, FOLIC ACID] FOOD STARCH-MODIFIED TOMATOES [TOMATOES, TOAMTO JUICE, SALT, CALCIUM CHLORIDE, CITRIC ACID], SOY LECITHIN POWDER, BEEF SEASONING [BEEF AND BEEF JUICES, HYDROLYZED SOY PROTEIN, CORN SYRUP SOLIDS, HYDROGENATED SOY AND COTTONSEED OIL, AUTOLYZED YEAST EXTRACT, SALT, CARAMEL COLOR, CITRIC ACID, FLAVOR, SULFITES], SALT, CARMEL COLOR), POTATO TOPPING (WATER CHEDDAR CHEESE [SHARP CHEDDAR CHEESE (PASTEURIZED MILK, CHEESE CULTURE, SALT, ENZYMES, ANNATTO COLOR), POTATO STARCH AND POWDERED CELULOSE ADDED TO PREVENT CAKING, NATAMYCIN (A NATURL MOLD INHIBITOR], DEHYDRATED POTATOES (PRECOOKED DRIED, SELECTED POTATOES, WHEY SOLIDS [FROM MILK], AND LESS THAN 1% OF CALCIUM STEAROYLATE, CORN SYRUP SOLIDS, SOY PROTEIN PARTIALY HYDROGENATED VEGETABLE OIL [PALM KERNEL, SOYBEAN AND COTTONSEED OILS] WITH SOY LECITHIN SODIUM CASENATE [FROM MILK], MONO AND DIGLYCERIDES, PRSERVATIVES [SODIUM ACID PYROPHOSPHATE, SODIUM BISULFATE, BHT], VITAMIN C [ASCORBIC ACID], DIPOTASSIUM PHOSPHATE, ARTIFICIAL FLAVOR, DATEM), MILK [MILK, VITAMIN D], MARGARINE [LIQUID SOYBEAN OIL, WATER, SALT, HYDROGENATED SOYBEAN AND/OR COTTONSEED OIL, VEGETABLE MONO AND DIGLYCERIDES, SOY LECITHIN, POTASSIUM SORBATE AND CITRIC ACID ADDED A A PRESERVATIVES, ARTIFICIAL FLAVOR, BETA CAROTENE (COLOR), VITAMIN A PALMINATE ADDED], CHEESE EXTENDER [WHEY (FROM MILK), ENZYME MODIFIED CHEESE SOLIDS (MILK, CHEESE CULTURES, SALT, ENZYMES, CALCIUM CHLORIDE) SKIM MILK, MALTODEXTRIN, SALT, SODIUM CITARTE)], POTATO SEASONI9NG [SALT, GRANULATED ONION, ONION EXTARCTIVES (CONTAINS MODIFIED CORN STARCH, DEXTRIN, CORN STACRCH)].*

Nutrition Facts for: Cast Iron Shepherds Pie From Grandmother's Kitchen
Ingredients: Potatoes, butter, salt, pepper, onin, garlic cloves, lean ground beef, Worcestershire suace, all purpose flour, chicken or beef broth, frozen peas, cheddar cheese.
* Percentages (%) are based on a 2000 calorie diet * The entire recipe has been calculated for 6 servings. * Per Serving:Calories 498, Calories from Fat 164, Total Fat 18.2g 28%, Saturated Fat 9.3g 46%, Cholesterol 149mg 50%, Sodium 479mg 20%, Potassium 1167mg 33%, Carbohydrates 31.0g 10%, Dietary Fiber 6.0g 24%, Sugars 4.3g, Protein 50.7g, Vitamin A 23%, Vitamin C 55%, Calcium 17%, Iron 129%

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