https://www.lifestylefood.com.au/recipes/26845/veggie-packed-shepherds-pie

LifestyleFOOD.com.au

This is the perfect recipe to sneak in secret veggies—in this case baby spinach, alongside the usual suspects of carrots, peas, and onion.  And while there’s nothing wrong with a bit of potato here and there, I’ve replaced it in this recipe with the more nutritious cauliflower to ensure teens get their daily veggie requirements!

Ingredients

  • 1kg low-fat beef mince

  • 3 cups (approx. 120g) baby spinach

  • 1 large brown onion, diced

  • 2 cloves garlic, crushed

  • 2 tb extra virgin olive oil

  • 1 tsp dried oregano

  • 140g tomato paste

  • 3 carrots, peeled and diced

  • 1 cup peas, frozen or fresh

  • 1 cup (250ml) beef stock

  • 1 large head of cauliflower, cut into small florets

  • 2 tb full cream milk, or alternative

  • sea salt and black pepper, to taste

  • small handful grated cheese, optional

  • 1 bunch flat-leaf parsley, roughly chopped

Method

  • 1.

    Heat the oven to 180 degrees Celsius.

  • 2.

    Bring a pot of salted water to the boil, then boil cauliflower for 20-30 minutes, or until soft enough to mash. Drain, and leave to cool.

  • 3.

    In a wide, deep saucepan, heat one tablespoon of olive oil on a low heat and saute garlic and onion until transparent. Remove and place to one side, then add the spinach to the pan and cook just until wilted. Again, remove this and place to one side.

  • 4.

    Next, add the beef and cook over a medium heat until evenly browned. Return the onion, garlic, and spinach to the pan, and pour over the stock. Add tomato paste and oregano, then season with salt and pepper. Turn the heat back down to low, and stir well.

  • 5.

    Add the carrot and peas, then leave to simmer for 3-5 minutes.

  • 6.

    Transfer the mixture to a 32cm ceramic rectangular baking dish.

  • 7.

    In a food processor, add the remaining tablespoon of olive oil and the cauliflower, plus the milk, salt, and pepper. Process until smooth, then spread evenly over the beef mixture. Sprinkle with grated cheese if desired.

  • 8.

    Bake for 30 minutes. The topping should be slightly browned. Leave to cool for 5-10 minutes, and top with parsley prior to serving.

  • 9.

    Slice and freeze the extra serves for dinners next week, or when you’re low on time.

Nutritional information

Nutritional analysis per serving (8 servings)

  • Energy 435kj
  • Fat Total 29g
  • Saturated Fat 10g
  • Protein 27g
  • Carbohydrate 17g
  • Sugar 7g
  • Sodium 853mg

Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.

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