HEALTHIER COTTAGE PIE, with a Latina twist: low-fat/cholesterol

Classic budget friendly English supper, with a healthier spicier twist....

A lighter Cottage Pie: lower-fat, spicy, budget friendly, easy

24/9/15

The English classic Cottage Pie - a layered meat, mash and gravy dish - is perfect for the transition into colder, windier, wetter weather.  

But it can be disappointing -- a bit dull, not juicy enough, not very satisfying or comforting.  And, if you're not very lucky, a bit fatty and stodgy -- certainly not for anything worried about their health.  

This 67goingon50 version, using turkey and adding a Latin twist, hits the culinary spot.   

It has more gravy than usual - full-bodied and scrumptious gravy - and though white carbs are reduced, the topping has the richness and fluffiness of conventional mash.  Fats are relatively low but you'd never know it from the final mouthwatering product.    

It's heart-friendly, budget-friendly, absolutely delicious and comforting.  It's also easily prepped in advance.  You can't ask for much more than that. 

As we slide into colder weather, the body demands more robust dishes.  If you're cooking for people who aren't worrying about carbs, double the amount of potatoes and sweet potatoes. 

Minced chicken can replace turkey but beef, even if low-fat, will raise the cholesterol count. 

Cost:  £3.00 (2019 prices)

Feeds: 2-3 (recipe doubles easily)

Ingred:

    1 lge sweet potato & 1 baking potato

    1  large red or yellow onion

    1 green pepper, in med dice 

    1 large carrot, in small dice

    1/2 green or red chilli, de-seeded & minced 

       OR 1/2 tsp chilli flakes

    250 gm/8 oz turkey mince

    1 clove garlic, grated

     

    300 ml good stock (granules/cubes are ok)   

    2 tbsp cornflour mixed with 4 tbsp cold water

    1 tbsp tomato puree, salt-free if poss

    50 gms sun blush tomatoes (opt)

    4-7 dashes Tobasco sauce 

    2 tbsp Worcestershire sauce

   

    1/2 cup drained sweetcorn

    1/2 cup frozen peas

   

    1 tbsp soft butter

    cracked black pepper and a little salt

    3-4 tbsp yoghurt (opt)

Method:

1. Set oven to 400f/220c/200fan.  Scrub potatoes; halve them vertically, roast for 30 mins or until soft; set aside  
2. In a large pan, saute onion in a slick of olive oil over med high heat; add pepper, carrot and chilli.  Cook 2-3 mins.
3. Add poultry mince, breaking up lumps with a spoon or potato masher; stir until the pink is nearly gone; Stir in garlic.
4. Add stock; stir; add cornflour slurry; stir until all is amalgamated.  
5. Add tomato puree, sun blush tomatoes, tabasco and Worcestershire sauce.  Bring to a boil; reduce heat to medium; cover.  Cook 15 mins.
6. When potatoes are ready, turn oven down to 375f/190c/170 fan/gas 6
7. Scrape the flesh out of the skins into a bowl.  Using a potato masher or electric beaters on slow (not a processor or you'll end up with potato glue!) to break up the flesh.  Add butter, pepper & salt, and yohgurt if using (it makes a lighter topping.) Set aside.
8. Add corn and peas to turkey mix; cook a further 5 mins.
9. Test for seasoning; add pepper and salt.  If mixture is too thick, add a little stock or water.  If too thin, mix a tsp of cornflour with 2 tsps cold water and add to thicken. 
10. Pour into a 7 inch by 7 inch (or equiv) casserole dish. 
11. Cover meat mix evenly; use a fork to make a pattern.
12. Bake 20-25 mins.
13. Serve with steamed green vegetables.

*Inspired by Lindsay Bareham of the Times.  

More meat on NavBar:Recipes I; see also Recipes II/Skinnier

Tip:  

Sweet potatoes are a vegetable; white potatoes are a carb

This recipe has been developed by B M Lee/ Bright Sun Enterprises.  It may not be reproduced without the author's written permission