Ingredients

Serves 4

Shepherd’s Pie
Prep time: 20 min
Cooking time: 45 min


3 desiree potatoes, peeled and roughly chopped
½ cup low fat evaporated milk
Freshly ground pepper
Pinch salt
¼ tsp nutmeg
1 tsp extra virgin olive oil
1 onion, peeled and diced
2 cloves garlic, crushed
2 tsp Worcestershire sauce
2 tbsp barbeque sauce
1 tsp fresh oregano, chopped finely
1 tsp fresh thyme, chopped finely
1 tsp fresh parsley, chopped finely
500g extra lean chicken, beef or lamb mince (organic if possible)
2/3 cup vegetable stock

 

Rainbow Salad
Cherry tomatoes
Fresh corn from the cob
Carrot, grated
Cucumber, sliced
Fresh raw beetroot, finely grated
Mixed green leaves
Red or green capsicum, diced or sliced
Peas, snow or snap or frozen garden peas
Broccoli florets, blanched
French beans, finely sliced

Dressing:
2 tbsp apple juice
1 tbsp white wine vinegar
1 tsp Dijon mustard


 

Method

Shepherd’s Pie
Preheat oven to 180°C.
Steam the potatoes until tender. Drain then return to potatoes to the saucepan and cook, stirring, for a further 2 minutes until the potatoes are dry.
In a small saucepan, gently heat the milk. Do not boil. Add the warmed milk to the potatoes and mash until smooth.
Add the pepper, salt and nutmeg. Set aside.

Add the oil to a hot frypan and fry the onion and garlic until soft.
Add the beef and fry until browned.
Add the Worcestershire sauce, barbeque sauce and herbs. Combine well.
Add the vegetable stock and continue to cook for a further 5 minutes or until the sauce is slightly thickened.
Spoon the meat sauce into the base of a 1 litre ovenproof dish.
Spoon the mashed potato on top of the meat so that it is well covered.
Use a spoon to make peaks on the potato.
Bake for 45 minutes.

Serving suggestion:  Use sweet potato instead of white potato for the mash topping. Sweet potato is lower on the glycemic index and is a great source of vitamin A, vitamin C, iron, calcium and fibre.

Nutritional information per serving:
6.9g total fat; 1.8g saturated fat;  1 386kJ (330 calories); 36g carbohydrates; 31g protein; 4.2g fibre


Rainbow Salad

This is like a garden salad but using as many different salad vegetables as you have in the fridge. Using as many different vegetables as you have will give you a great range of colours in your salad and so give you lots of different vitamin and mineral combinations.

Make enough for each person to have 1 cup or 1 ½ cups if this is the only vegetable dish you are serving.

Serving suggestions: For a complete meal, add a tin of washed and drained chick peas, cannellini beans, butter beans or four bean mix or some chopped boiled eggs.

 

From The Complete Food Makeover: Transform Your Favourites from High-Fat to Healthy Fab, by Julie Maree Wood,  Harper Collins, RRP: $39.99