PKD Adapted Shepherd’s Pie
This PKD Adapted Shepherd’s Pie is a comforting, hearty dish that stays in line with the PKD (Protein-Sparing Modified Fast) guidelines, making it a nutritious choice with rich flavors. Here’s a detailed breakdown of how to prepare this delicious meal.
Ingredients:
- 1 tbsp cooking fat (choose tallow, butter, or ghee based on preference)
- 130g ground or thinly sliced beef or lamb (select your preferred protein)
- 20g smoked slab (adds a smoky, savory depth to the dish)
- Salt (to taste)
- Pepper (optional, adjust based on your taste)
- 80g celery root (this root vegetable will serve as a healthy, low-carb substitute for mashed potatoes)
- 30g raw bone marrow (provides richness and essential fats)
Instructions:
- Begin by preheating your oven to 220°C, setting it to the grill function. This ensures a nice golden top for the Shepherd’s Pie.
- In a skillet, add your choice of cooking fat. Fry the smoked slab for about 2 minutes, allowing it to release its fat and develop a crisp texture. Next, add the ground meat (beef or lamb), frying it on high heat. Cook until the water content from the meat evaporates, leaving the meat brown and cooked through.
- Transfer the cooked meat into an individual oven-safe dish, making sure it is evenly spread out.
- While the meat is cooling slightly, peel and cube the celery root. Boil it in water until it softens, then drain the water.
- Add salt and the raw bone marrow to the softened celery root, and blend everything together until you achieve a smooth, creamy mash. This will serve as the topping for your Shepherd’s Pie.
- Spoon the mashed celery root over the cooked meat, spreading it evenly to cover.
- Place the dish in the oven and bake for 20-25 minutes or until the top turns golden and slightly crispy.
- Once done, remove from the oven, let it cool for a moment, then enjoy your rich, satisfying PKD Shepherd’s Pie!
This dish provides a great balance of protein, fat, and fiber, making it a nutritious choice that aligns with PKD principles.