Experiment with this healthier recipe for Cottage Pie with Sweet Potatoes
12g 1 tbsp (15 ml) sunflower oil
500g lean beef mince
125g 1 large onion, chopped
4 g2 cloves of garlic, chopped
160g 2 carrots, grated
1x 410 g tin chopped tomatoes
1x 410 g tin baked beans in tomato sauce
2 tsp (10 ml) dried origanum
lemon juice and black pepper to taste
100g 1 cup (250 ml) frozen mixed vegetables, rinsed
480g 3 large sweet potatoes or 6 medium potatoes, peeled and quartered
3g 1/2 tsp (2.5 ml) salt
30g 2 tbsp (30 ml) warm low-fat or fat-free milk
1/2 tsp (2,5 ml) ground nutmeg
Heat half the oil in a pot and fry mince until browned. Spoon out and drain off excess fat.
Heat the rest of the oil in the same pan and fry the onion, garlic and carrots until soft.
Add tomatoes, mince, beans and herbs. Simmer with a lid for 20 minutes or until the mixture thickens.
Season with lemon juice and black pepper. Stir in mixed vegetables and spoon into an oven dish.
Preheat oven to 180 C.
Meanwhile, place sweet potatoes, salt and enough water in a pot. Bring to the boil and simmer until tender.
Drain and mash with a potato masher. Stir in milk and nutmeg and spread over the mince mixture.
Bake for 30 minutes or until golden brown. Serve with a salad.
Recipe provided by The Heart and Stroke Foundation. For more information, phone the Heart Mark diet line – free nutritional advice provided by skilled dieticians – 0860 223 222.