Shepherd's pie

Shepherd's pie — mashed potato over ground beef — is a comforting classic that adapts very well to training: 35 g of protein, 40 g of carbs and 14 g of fat for 425 kcal. Lean beef for protein and iron, potatoes for carbs: a family dish, cheap and filling, ideal for balance as well as bulking.

Potato is a good carb, but mash turns calorie-dense as soon as you load it with butter and cream. Here, a little semi-skimmed milk and a touch of nutmeg are enough: the mash stays smooth for little fat. The gratinéed Gruyère adds flavour — portion it. When cutting, lighten the mash and reduce the cheese.

Brown the beef well with onion and garlic (that's where the flavour is), spread it in the bottom of the dish, cover with mash, scatter Gruyère and bake until the top is golden. A blast under the grill at the end gives the characteristic golden crust. Made for four, it reheats and freezes: perfect for batch cooking.

The shepherd's pie principle — minced meat under a layer of gratinéed mash — varies endlessly. Replace the beef with turkey or chicken for a leaner version, with flaked fish (fish pie) for a briny dish, or with lentils for a vegetarian version that is just as filling thanks to the fibre.

The mash also reinvents itself: mix the potato with sweet potato, celeriac or cauliflower to vary flavours, cut carbs or raise fibre. Add a layer of vegetables (carrots, leeks) between the meat and the mash for a more complete dish. With the same assembly, you get a different dish every time.

First mistake: meat that is too wet. If the beef releases a lot of water and you do not let it evaporate, the bottom of the dish soaks the mash and the pie turns into a thick stew. Brown the meat over high heat in a wide pan without overcrowding it, and drain any excess juice before assembling. With 5% fat beef there is little liquid, but the onion and garlic release water: give it a few extra minutes.

Second mistake: a gluey mash. It comes from a blender or food processor, which breaks the starch, or from potatoes left too long in the water. Mash them with a masher or fork while still hot, and warm the milk before folding it in gradually. Pick a floury variety (bintje, agria) rather than a firm-fleshed one for a light mash. Season boldly: mash and meat balance each other, but each must taste good on its own.

Third mistake: skipping the rest. Straight out of the oven the dish is scalding and the slice collapses. Five minutes of resting lets the layers set so you can serve clean portions. And if you finish the top under the grill, stay by the oven: the gruyere goes from golden to burnt in under a minute.

This dish is made to be prepared ahead. Cooked, it keeps three to four days in the fridge in an airtight box, and the flavours even come together a little from one day to the next. For batch cooking, assemble it in individual trays: you get four ready-to-reheat meals, each around 425 kcal and 35 g of protein, which makes tracking your macros through the week much easier.

To freeze, let it cool completely, cover it well and, if possible, freeze before gratinating: the gruyere keeps its texture better. Allow two to three months of storage. Thaw overnight in the fridge, then bake 20 to 25 minutes at 180 °C until the centre is piping hot. The microwave works for a rushed portion, but only the oven brings back the golden crust. Cool the dish quickly after cooking (under two hours at room temperature) and never refreeze a dish that has already been thawed.