KUMARA TOPPED SHEPHERD'S PIE
At the time of submitting this recipe I have experienced a very cold and windy winter and this meal was delicious and warmed us up. I have made it into a low-fat version for those of us that don't want to pile on the kilos through winter. I usually buy chicken breast fillets and mince them myself, that way I know there is little fat in it. Chicken mince bought from the supermarket may have very high levels of fat. To make a lower GI for those with diabetes just reduce the amount of white potatoes and replace with sweet potato. Serve with a salad.
Provided by Susie T
Categories One Dish Meal
Time 1h20m
Yield 4-6 serving(s)
Number Of Ingredients 17
Steps:
- Heat pan with some cooking spray, add onion and cook until soft.
- Add mince and cook until colour has changed.
- Add water, stock powder, wine, herbs, tomato paste, peas and corn and simmer uncovered until vegetables are tender.
- Blend cornflour with extra water and stir into mince mixture until it boils and thickens.
- Transfer into a greased ovenproof dish and cover with kumara topping (can be piped on for a decorative look).
- Bake uncovered in a moderate oven for about 30 minutes or until the topping is lightly browned on top.
- TOPPING: Boil potatoes and kumaras until tender and then drain.
- Place them in a bowl together with the milk, margarine, salt and pepper and mash until smooth.
Nutrition Facts : Calories 539.4, Fat 4.8, SaturatedFat 1.1, Cholesterol 108.8, Sodium 304.5, Carbohydrate 69.3, Fiber 9.4, Sugar 7.8, Protein 52.3
VEGGIE SHEPHERD'S PIE WITH SWEET POTATO MASH
The secret to this shepherd's pie filling is to choose big carrots so they don't lose their texture when cooked
Provided by Sara Buenfeld
Categories Dinner, Lunch, Main course, Supper
Time 1h10m
Number Of Ingredients 11
Steps:
- Heat 1 tbsp olive oil in a frying pan, then fry 1 halved and sliced large onion until golden.
- Add 2 large carrots, cut into sugar-cube size pieces and most of the 2 tbsp chopped thyme, reserving a sprinkling for later.
- Pour in 200ml red wine, 150ml water and a 400g chopped tomatoes, then crumble in 2 vegetable stock cubes and simmer for 10 mins.
- Tip in a 410g can green lentils, including the juice, then cover and simmer for another 10 mins until the carrots still have a bit of bite and the lentils are pulpy.
- Meanwhile, boil 950g sweet potatoes, cut into chunks, for 15 mins until tender, drain well, then mash with 25g butter and season to taste.
- Pile the lentil mixture into a pie dish, spoon the mash on top, then sprinkle over 85g grated vegetarian mature cheddar and the remaining thyme. The pie can now be covered and chilled for 2 days, or frozen for up to a month.
- Heat oven to 190C/170C fan/gas 5. Cook for 20 mins if cooking straightaway, or for 40 mins from chilled, until golden and hot all the way through. Serve with broccoli.
Nutrition Facts : Calories 540 calories, Fat 16 grams fat, SaturatedFat 8 grams saturated fat, Carbohydrate 66 grams carbohydrates, Sugar 33 grams sugar, Fiber 16 grams fiber, Protein 16 grams protein, Sodium 2.39 milligram of sodium
LAMB KEEMA SHEPHERD'S PIE
Give this classic dish a makeover with a touch of spice. We've kept it mild, but you can boost the heat with added curry powder or fresh chilli, if you like
Provided by Cassie Best
Categories Dinner, Main course
Time 2h10m
Number Of Ingredients 17
Steps:
- Heat the oil in a large pan and cook the onions until soft and starting to brown, about 8-10 mins. Push to one side of the pan and add the lamb. Leave the meat alone until the underside is browning, then break it down with the back of a spoon. Leave to brown for a few mins more, then stir in the ginger, garlic, spices and tomato purée. Stir for a few mins until the mixture is sticky and aromatic. Add 600ml water, the stock cube and the sugar.
- Bring to a simmer, then lower the heat and cook for 45 mins, stirring occasionally to prevent it from sticking. The sauce should be thick but if it reduces too quickly, add a splash of water or cover with a lid.
- Put the sweet potatoes and potatoes in a pan and cover with cold water. Bring to the boil, cover with a lid and simmer for 15 mins until tender. Drain and leave to steam dry for 10 mins.
- Mash the potatoes with the cheese and some seasoning. Tip the mince into a baking dish about 20 x 35cm and 10cm deep. Stir in the peas. Cover with the mash, making dips and peaks with the back of your spoon, or pipe the mash on for a neater finish. Crush the poppadums in your hands and scatter over the mash, then drizzle over a little oil. You can now chill for up to two days or freeze for two months. If cooking straightaway, heat oven to 180C/160C fan/gas 4.
- Bake for 45 mins until golden and bubbling around the edges. Leave to cool for 5 mins, then serve with the green chilli scattered over, if you like.
Nutrition Facts : Calories 445 calories, Fat 19 grams fat, SaturatedFat 7 grams saturated fat, Carbohydrate 41 grams carbohydrates, Sugar 11 grams sugar, Fiber 8 grams fiber, Protein 24 grams protein, Sodium 0.8 milligram of sodium
SWEET POTATO SHEPHERD'S PIE
Swap mashed potato for vibrant sweet potato and bulk out your lean lamb or beef mince with red lentils for a slimmer take on this comforting classic
Provided by Sara Buenfeld
Categories Dinner
Time 1h45m
Number Of Ingredients 16
Steps:
- Heat the oil in a large pan, then fry the onions for 6 mins until starting to turn golden. Add the garlic, carrots and thyme, and cook for 4 mins more. Stir in the mince, breaking it up with the spoon. When it has turned brown, add the lentils and swede with the flour. Cook for 1-2 mins, then gradually add the stock and red wine. Cover and simmer for 35-40 mins.
- Meanwhile, boil all the potatoes for 15-20 mins until tender, then drain and mash with the yogurt, nutmeg and black pepper. Spoon the meat mixture into a 2-litre ovenproof dish, spread or pipe the potato mixture on top, then grill until the topping starts to brown. (If making ahead, reheat in the oven at 180C/160C fan/gas 4 for 45 mins.) Serve with green veg, such as peas and broccoli.
Nutrition Facts : Calories 434 calories, Fat 12 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 50 grams carbohydrates, Sugar 17 grams sugar, Fiber 9 grams fiber, Protein 28 grams protein, Sodium 0.6 milligram of sodium
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