
- 0:20 Prep
- 0:40 Cook
- 4 Servings
- Capable cooks
The family will love these high-fibre shepherd’s pies and the hidden veg will make mum happy too.
Ingredients
- 2 teaspoons olive oil
- 1 onion, finely chopped
- 1 large carrot, peeled, grated
- 2 sticks celery, finely chopped
- 2 garlic cloves, crushed
- 500g lean beef mince
- 1 tablespoon no added salt tomato paste
- 300ml Massel beef stock
- 2 tablespoons Worcestershire sauce
- 60g All-Bran Original
- 700g sweet potato, peeled, chopped
- 2 tablespoons snipped chives, plus extra to serve
Method
- Step 1Preheat oven to 200°C or 180°C fan forced. Heat the oil in a large non stick pan over a medium heat. Add the onion, carrot and celery, cook stirring occasionally for 5-6 minutes or until soft. Add the garlic, cook for 1 minute more.
- Step 2Add the beef mince, cook breaking the mince up with a wooden spoon for 5 minutes or until mince is browned. Add the tomato paste, cook stirring for 1 minute. Add the stock and Worcestershire sauce. Bring to the boil, then reduce heat to low and simmer for 5 minutes. Add the All-Bran Original, simmer for 5 minutes more or until thickened.
- Step 3Meanwhile, place the potatoes in a saucepan of cold water, bring to the boil then reduce the heat to low and simmer for 10-12 minutes or until tender. Drain well, return to saucepan, mash until smooth, stir through the chives.
- Step 4Spoon the mince mixture into 4 individual 250ml (1 cup) ovenproof ramekins. Top each with a quarter of the mashed sweet potato. Place in preheated oven and bake for 10-15 minutes or until golden and bubbling. Scatter over extra chives and serve immediately.
- High fibre
- High protein
- Low carb
- Lower gi
Nutrition
2080 kj
Energy
13.6g
Fat Total
5.1g
Saturated Fat
10.3g
Fibre
43g
Protein
569mg
Sodium
20g
Carbs (sugar)
44.8g
Carbs (total)
All nutrition values are per serve
Notes
This recipe provides 10.3 g fibre/serve, 34% of recommended Daily Intake.
- Author: taste.com.au
- Image credit: Guy Bailey
- Publication: Taste.com.au
0