1. Beef Shepherd’s Pie
For adding brawn, the potato may be your greatest ally, according to a Harvard University study. It showed that the spud was the top food to cause weight gain among the evaluated subjects. Each pie uses about 175g of mashed potato, which gives 162 Calories, 38g carbohydrate and 4.5g protein. Potatoes also contain vitamins C and B6, which assist in the healing of wounds and keeping a healthy immune system.
- 100g Red onion
- ½ tsp Black pepper
- 1 tbsp Cooking oil
- 1 tbsp Worcestershire sauce
- 300g Ground beef
- 125g Mixed frozen vegetables
- ½ tsp Salt
- 2 Potatoes (350g)
Make the filling
Chop onions finely. Heat oil in saucepan over medium heat. Add ground beef, salt, pepper and Worcestershire sauce, and cook for 10 minutes, until meat is cooked and onion softened. Add frozen vegetables and cook for 2 more minutes, adding a little water if mixture becomes too dry.
Make the pie
1. Pierce potatoes with fork, then microwave them for 3 minutes, until fully cooked. Rinse potatoes in running water to cool before peeling. In bowl, mash potatoes with cooking oil using fork or masher, until mix becomes smooth.
2. Using 15cm pie dish, fill with half of prepared filling (recipe will allow you to fill two 15cm pie dishes). Leave 1/2cm to 1cm space for crust. Spoon mashed potato evenly on top, covering whole surface of pie.
3. Preheat oven to 200 deg C and bake pie for about 20 minutes until a light to golden brown crust forms on top. Remove from oven and serve.
Makes 2 pies, or 4 servings.
Per Serving: 420 calories, 38g carbohydrate, 26g protein, 18g fat, 1g fibre, 1.2g sodium