RECIPE

Butternut Shepherds Pie

Fabulous Family Eats

  • Lcal
  • GF
  • NF
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.

SERVINGS  •  8
canola oil cooking spray
beef mince, ground, extra lean, (or pork / lamb)600 g
onion, brown, fresh, chopped1
garlic cloves, fresh, finely chopped2
tomato paste, no added salt2 tbsp
cauliflower florets, fresh, finely chopped1 1/2 cup
broccoli florets, fresh, finely chopped1 1/2 cup
zucchini, fresh, grated1
celery, stalks, fresh, finely chopped2
carrots, fresh, grated2
italian mixed herbs, dried1 tbsp
chunky tomato passata cooking sauce, salt-reduced, jar750 mls
rock salt & cracked pepper to season

Poppy-Pumpkin Mash Topping:

pumpkin, butternut, fresh, peeled, cubed500 g
cheese, mozzarella, low-fat, grated70 g
poppy seeds1 tbsp
flaxseed meal1 tsp
parsley, continental, fresh, finely chopped2 tbsp

  1. 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.

  2. 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.

  3. 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).

  4. 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.

  5. 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.

Calories (per serving) 212
Protein 23.4g
Carbs 16.3g
Fat 5.9g

 

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