Cottage pie with cauliflower and white bean mash

Cottage pie topped with cauliflower and white bean mash
This low glycemic index version of standard cottage (shepherds) pie uses a lower carb cauliflower and white bean mash as the topping.   Lentils are also added to the beef – this extends and add more fibre while lowering the overall fat content per serve.   A perfect dish for those watching their weight or trying for better blood sugar control.
Serves 6-8
Time to make 60 minutes (includes cooking time)

Ingredients
1 teaspoon oil
1 onion, finely chopped
3-4 cloves garlic, finely chopped
500g lean mince
4 (or more) cups chopped vegetables e.g. carrot, celery, mushrooms, zucchini, peppers, pumpkin, spinach
1 cup beef stock
1 teaspoon dried thyme
1/2 teaspoon chilli flakes (optional)
1 x 400g can chopped tomatoes
2 tablespoons tomato sauce or relish
1 x 400g can brown lentils
3 teaspoons cornflour
Cauliflower and white bean mash
1 cauliflower, chopped and steamed until soft
1 x 400g can white beans e.g. cannellini beans, drained
Freshly ground pepper and salt to taste
To finish
4 tablespoons grated parmesan
4 tablespoons pumpkin seeds

Steps
1.  Heat oil in large non-stick pan.  Add onion and garlic and cook over medium heat for a minute or two.  Add mince and stir over medium heat until lightly browned and separated.
2.  Add stock, vegetables, thyme, chilli flakes, tomatoes, tomato sauce and lentils; simmer for around 15 minutes or until vegetables are cooked.
3.  Mix cornflour to a paste with a little water.  Add to mince mixture and cook for a minute or two until thickened.  Season to taste.
4.  Place in large lasagne type dish.  Top with mash, sprinkle with parmesan, pumpkin seeds and freshly ground pepper.   Cook at 180C for around 20 minutes until filling is piping hot and topping golden brown.
Mash
Blend or mash cauliflower and beans together and season to taste.

Healthy habits – apply to other recipes
- use leanest possible mince
- extend mince with cooked brown lentils – this looks like mince and adds fibre and extra protein without adding fat
- add lots of vegetables
- make a low GI mash – cauliflower and cannellini beans work well together
- top with pumpkin seeds – more fiber and nutrients

 

 

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