Hearty and warm for Autumn and Winter
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Shepherd’s Pie
Low fat, saturated fat, salt and sugar
Ingredients
2 teaspoons canola or olive oil
200g lean minced veal or beef
½ cup thinly sliced carrots
125g can salt-reduced diced tomatoes
1 ½ cup diced celery
1 chopped onion
1 ½ tablespoons chopped fresh thyme
1/2 beef stock cube dissolved in 1/4 cup hot water
300g hot cooked peeled potatoes
¼ cup reduced fat milk
pepper and garlic salt, to taste
Method
Heat oil in non-stick frypan, add minced meat and stir-fry for 5 minutes or until browned.
Stir in carrots, tomato, celery, onion, tomato paste, thyme and stock. Reduce heat, cover and cook stirring often for 15 minutes.
Meanwhile place potatoes, milk, pepper and garlic salt in a bowl and mash until smooth.
Place veal mixture into a casserole dish and arrange mashed potato decoratively over veal mixture. Place under griller and grill 2 to 3 minutes or until the potato is golden brown. Garnish with a sprig of thyme.
Hearty Vegetable Soup
Low saturated fat, fat and sugar / med salt
Ingredients
1 chopped onion
½ cup macaroni
2 chopped carrots
300g peeled and chopped pumpkin
1 large chopped zucchini
4 stalks chopped celery
4 cups vegetable stock
400g can chopped tomatoes
1 teaspoon dried oregano
2 cloves finely chopped garlic
300g can rinsed and drained butter beans
2 tablespoons chopped fresh parsley
Method
Heat the oil in a large pan and cook the onion over medium heat for 3 minutes or until soft.
Add the garlic and cook for 1 more minute.
Add the carrot, celery, pumpkin and zucchini and stir into the onion mixture.
Add the stock, tomatoes and oregano, and bring to the boil.
Reduce the heat and simmer, partially covered, for 10 minutes.
Add the pasta and cook a further 10 minutes or until the pasta and vegetables are tender.
Stir in the butter beans and heat through. Just before serving, stir in the parsley.
For more recipes visit betterhealth.vic.gov.au/healthyliving/receipes
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