Articles & Recipes
Meat and Vegetable Cottage Pie
Meat and Vegetable Cottage Pie uses the low GI food
Ingredients
Spray canola oil
1 large finely chopped onion (150 grams)
500 grams lean mincemeat
300 gram can chickpeas (170 grams drained)
1 cup frozen corn (250 grams)
400 gram can tomato pieces (with juice)
1/2 teasp Mexican Chilli powder
1/2 cup water (125 ml)
1 tabsp Gravox™ (gluten free instant Gravox if gluten free required) (10 grams)
1 thinly sliced sweet potato (200 grams)
2 thinly sliced carrots (200 grams)
1 piece thinly sliced pumpkin (200 grams)
1 bunch blanched and chopped English spinach (200 grams)
6 medium sliced potatoes (600 grams)
1 1/2 cups low fat grated cheese (180 grams)
White pepper to taste
Method
· Heat large non-stick saucepan or fry pan and spray with canola oil.
· Add onion and stir-fry for 5 minutes.
· Add mince and brown.
· Add corn, tinned tomatoes and chilli powder.
· Cook and stir for 5 minutes more.
· Mix Gravox™ with water, add to mince mixture and simmer for 5 minutes more.
· Whilst this is simmering, microwave or blanch all sliced vegetables, and then strain. Do spinach separately and drain well.
· Boil or microwave chopped potatoes separately until partial cooked and strain.
· Place the mince mixture in a large casserole and then layer all the sliced vegetable followed by the spinach.
· Finish with the chopped potato and sprinkle with grated cheese.
· Bake in a hot 220°C pre-heated oven for 20 to 30 minutes or until brown and crisp.
Serves : 6
Nutrients per Serve :
KJ 1562, Calories 374, Carbohydrates(grams) 36.8, Fat(grams) 8.9, Fibre (grams) 8.2
Note
Egg Free
Tips
Saturated fat content : 2.9 g