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 1/2 cup|
|broccoli florets, fresh, finely chopped||1 1/2 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|
|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.
- 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.
|Calories (per serving)||212|