Low Fat Cottage Pie
Serves 6
1kg sebago or nicola potatoes, peeled and chopped
1/2C skim milk
2tsp olive oil
1 brown onion, diced
2 carrots, diced
2 celery stalks, diced
750g lean beef mince
1/2C beef stock (or red wine)
1/4C salt reduced tomato sauce
2tsp worcestershire sauce
pepper
1C frozen peas
1 Tbsp olive oil spread
1/2C grated low fat cheese
1. Preheat your oven to 180C. Bring a pot of water to the boil and cook potatoes for 15-20 minutes or until tender. Once cooked, drain potatoes and return to pan. Shake over low heat for 2 minutes to dry out potatoes. Add milk and mash until smooth.
2. In the meantime, heat oil in a saucepan over medium-high heat and add onion, carrots & celery. Cook the vegetables for 5-7 minutes or until tender. Add mince and cook, stirring, for 5 minutes or until browned. Add stock and cook for 4 minutes before adding tomato sauce, worcestershire sauce & a sprinkling of pepper. Reduce the heat to medium-low and simmer, covered, for 15 minutes. Remove from heat and stir in peas.
3. Spoon mixture into a baking dish (around 10C capacity) and top with mashed potato. Brush with spread & sprinkle over cheese. Bake for 20-25 minutes or until golden & serve.
Nutritional Information: (per serve)
Energy 1607kJ, Protein 31.9g, Fat (Total) 13.1g (Saturated) 4.5g, Carbohydrates (Total) 28.4g, Dietary Fibre 4.7g, Cholesterol 64mg, Sodium 154mg. 3.7 serves of vegetables.
(Adapted from: Super Food Ideas Magazine, Issue 82 - June 2007)
