|
|
Polenta Sheperd’s Pie
| Ingredients |
¾ cup fine Polenta (135 grams)
3 cups stock (750 ml)
1 medium finely chopped onion (100 grams)
2 crushed cloves garlic (6 grams)
1 finely chopped stick celery (75 grams)
1 finely peeled and sliced carrot (100 grams)
1 teaspoon mono/polyunsaturated oil (5 ml)
1 tablespoon water (20ml)
Finely ground lean mince (400 grams)
1 teaspoon Worcestershire Sauce (5 ml)
1 tablespoon low sodium Soya Sauce (20 ml)
2 tablespoons tomato paste (50 grams)
2 tablespoons plain flour (20 grams)
1/4 cup water |
| |
| Method |
Bring stock to the boil, add Polenta in a steady stream and stir until smooth.
Continue to cook and stir periodically for 5 to 10 minutes until a thick porridge type consistency is formed.
Pour into a large deep pie dish, spreading with a wooden spoon to form a shell.
Allow to cool.
Stir fry onion, garlic, celery, carrot in oil and water in a non-stick fry pan for 3 to 4 minutes.
Add mince and stir-fry for 5 minutes more.
Season with Worcestershire Sauce, Soya Sauce and tomato paste.
Make a paste of flour and water and stir in to thicken.
Adjust water until desired thickness is achieved.
Cook and occasionally stir over low heat for 5 to 10 minutes more.
Allow to cool for 15 minutes and then pour into Polenta shell.
Bake in 200?C oven for 10 to 12 minutes.
Serve with zucchini and grilled tomato either upside down as in picture or with the Polenta on the bottom. |
| Serves : 4
|
| |
| Nutrients per Serve : KJ 1336, Calories 321, Carbohydrates(grams) 42.3, Fat(grams) 8.3, Protein(grams) 27.4
|
| |
|
