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Butternut Shepherds Pie
Fabulous Family Eats
This much-loved dish gets a pumpkin makeover. Replacing the traditional potato topping with mashed butternut pumpkin not only adds colour, nutrients and more flavour but it cuts the calories down too.
| canola oil cooking spray | |
| beef mince, ground, extra lean, (or pork / lamb) | 600 g |
| onion, brown, fresh, chopped | 1 |
| garlic cloves, fresh, finely chopped | 2 |
| tomato paste, no added salt | 2 tbsp |
| cauliflower florets, fresh, finely chopped | 1 cup |
| broccoli florets, fresh, finely chopped | 1 cup |
| zucchini, fresh, grated | 1 |
| celery, stalks, fresh, finely chopped | 2 |
| carrots, fresh, grated | 2 |
| italian mixed herbs, dried | 1 tbsp |
| chunky tomato passata cooking sauce, salt-reduced, jar | 750 mls |
| rock salt & cracked pepper | to season |
Poppy-Pumpkin Mash Topping:
| pumpkin, butternut, fresh, peeled, cubed | 500 g |
| cheese, mozzarella, low-fat, grated | 70 g |
| poppy seeds | 1 tbsp |
| flaxseed meal | 1 tsp |
| parsley, continental, fresh, finely chopped | 2 tbsp |
Spray with oil and heat either a large, deep saucepan or deep non-stick frying pan over medium-high heat. Brown the meat by cooking it for 6-8 minutes. Stir frequently to break up the mince. Make a small circle in the middle of the pan, and add onions and garlic. Cook, for 2-3 minutes until soft.
Stir in tomato paste and add all vegetables. Pour passata sauce over the top and stir thoroughly. Add mixed herbs and season with pepper & salt. Cover and simmer for 20-25 minutes on medium-low heat, until sauce has thickened. Stir occasionally.
Preheat grill. Steam or microwave pumpkin for 5-6+ minutes, then mash when cooked. (I add a 1-2 tbls of low-fat milk, to make it fluffy and creamier, and 1 finely chopped spring onion).
Transfer meat and vegetables to a deep rectangular shaped casserole dish or large ceramic baking dish. Spoon mashed pumpkin over the top. Sprinkle with cheese and place under the grill for 5-6 minutes until cheese has melted. Garnish with poppy seeds, flaxseed meal and parsley when ready to serve.
TCB Tips:
- Most supermarkets now sell pre-chopped pumpkin.
- Make Shepherd's Pie waffles for the kids lunches. Spoon into mini pita bread pockets and grill both sides.
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| Calories (per serving) | 212 |
| Protein | 23.4g |
| Carbs | 16.3g |
| Fat | 5.9g |
The nutritional information for all our recipes are based on the ingredients used and for information purposes only. Although we attempt to provide accurate nutritional information, these figures are only estimates. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.
