Friday 20 January 2012

Change4Life: Supermeals: Vegetarian Shepherd Pie

Today you can get a voucher from The Mirror to redeem against the Supermeals cookbook in Asda. To whet your appetites Change4Life sent me this recipe today:

Vegetarian Shepherd's Pie:


2 carrots, chopped
300g swede, chopped
600g potatoes, cut into small cubes
1 tsp vegetable oil
1 onion, chopped
300g vegetarian mince
300ml reduced salt vegetable stock
1 courgette, grated
100g frozen mixed vegetables or frozen peas
Ground black pepper
1 tsp cornflour 

Approx cost:
Per head:
for 4 adults

Nutritional Info:
411kcals / 1720kJ
38g protein
8g fat of which 1.5g saturates
49g carbohydrate 14g sugars
6g dietary fibre
3564mg sodium 8.5g salt
Cook the carrots, swede and potatoes in a large saucepan of boiling water until tender, about 20 minutes.

Meanwhile, heat the vegetable oil in a large saucepan and gently fry the onion for 2-3 minutes, until softened. Add the vegetarian mince and stock. Bring to the boil, then reduce the heat and add the courgette and frozen mixed vegetables or peas. Cook, stirring occasionally, for 4-5 minutes. Season with black pepper.

Preheat the grill, warming a baking dish underneath for a few moments. Meanwhile, drain and mash the carrots, swede and potatoes, seasoning with black pepper.

Blend the cornflour with 1 tbsp cold water and add it to the mince mixture, stirring until thickened. Transfer it to the baking dish and spoon the vegetable mash on top. Grill for about 5 minutes, until browned. Serve.

 You can watch Ainsley Harriott cooking a Supermeal and talking about healthy eating here:


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