Alright, I am cutting it very close to the wire with this entry for Deborah’s Make My Kids Eat event. My first entry was the Extreme Makeover Spaghetti & Meatballs, and you can see many more entries in the linkbacks to Deborah’s post.
This weekend has been a bit hectic (good hectic, like going out for dinner on friday night and going shopping for a friends wedding dress yesterday), hence this pie being made last night (Pie Saturday doesn’t really have the same ring to it, does it?) and the majority of it only being eaten tonight. Needless to say, Soup Sunday has been postponed to tomorrow night, but I am really looking forward to the twist on a classic soup that I am going to make. The other thing that has slipped through my fingers this weekend was a strawberry and coriander seed pudding that I was planning for TGRWT #3, what a bad past host I am to not be participating this month. Maybe I can find some time in the next few days and Evelin might add me to the round-up like nothing happened? I can only hope for the best.
Anyway, back to the task at hand – making Deborah’s Kids Eat! This recipe was the cover image on the June issue of Super Food Ideas Magazine. It is in a feature put together by the Heart Foundation that shows how to make everday favourites into healthier versions. This recipe gets the Heart Foundation tick of approval, much like healthier versions of products can gain a heart foundation tick on their packaging (I don’t know if this system is in place in other countries or if it is just in Australia, but I am sure there are probably equivalents overseas).
This pie is low in sodium, fat, saturated fat and kilojoules. It also contains almost 4 serves of vegetables in every serve, and the best bit? The kids are likely to be none the wiser of it’s healthiness.
So here we go, the recipe.
Low-Fat Cottage Pie (Serves 6)
Preheat your oven to 180C. Bring a pot of water to the boil and cook 1kg peeled and chopped sebago or nicola potatoes for 15-20 minutes or until tender. Once cooked, drain potatoes and return to pan. Shake over low heat for 2 minutes to dry out potatoes. Add 1/2C skim milk and mash until smooth.
In the meantime, heat 2tsp olive oil in a saucepan over medium-high heat and add 1 diced brown onion, 2 diced carrots & 2 diced stalks of celery. If you are really worried about the kids spotting the vegetables you could grate them instead of dicing them. Cook the vegetables for 5-7 minutes or until tender. Add 750g lean beef mince and cook, stirring, for 5 minutes or until mince is browned. Add 1/2C beef stock (or red wine) and cook for 4 minutes before adding 1/4C reduced salt tomato sauce, 2tsp worcestershire sauce & a sprinkling of pepper. Reduce the heat to medium-low and simmer, covered, for 15 minutes. Remove from heat and stir in 1C frozen peas.
Spoon mixture into a baking dish (around 10C capacity) and top with mashed potato. Brush with 1Tbsp olive oil spread & sprinkle over 1/2C grated low fat cheese. Bake for 20-25 minutes or until golden & serve.
Why Should I Eat That?
Because the Heart Foundation gives it their tick of approval! It is low in sodium & fat and has lots of vegetables, and it is yummy to boot.
Here is the nutritional information from the magazine. The only additions I have made above were the cheese topping and doubling the carrot and celery because it didn’t look like enough.
Nutritional Information: (per serve)
Energy 1607kJ, Protein 31.9g, Fat (Total) 13.1g (Saturated) 4.5g, Carbohydrates (Total) 28.4g, Dietary Fibre 4.7g, Cholesterol 64mg, Sodium 154mg. 3.7 serves of vegetables.