mini cottage pies

These super-healthy and succulent mini cottage pies are easy to create and extremely versatile. Make with organic beef mince and any vegetable of your choice.

Makes 4 servings

Ingredients for the mince

1 chopped carrot (or parsnip)

1 chopped red pepper (or any other pepper)

1 head of broccoli (florets only), chopped (or any other cruciferous vegetable)

1 chopped onion

1 punnet cherry tomatoes, de-stalked and left whole

150 ml red wine

150ml stock of your choice

3 tbsp organic tomato ketchup (I use the Real Good Ketchup)

2 tbsp Worcestershire sauce

1 ½ tbsp tomato puree

Ingredients for the mashed potato

2 large organic potatoes (sweet potatoes if you choose), peeled and cubed

a blob of organic butter for each mini pie

Method

Pre-heat the oven to 200 C. Heat a glug of olive oil in a large frying pan, then add the chopped vegetables.

Sweat them for about 8 minutes until softened, and then add the mince, breaking it up with a wooden spoon. Fry for about 5 minutes until browned. Add the red wine and the stock and boil for 5 minutes. Then add the ketchup, tomato puree and tomatoes. Turn down the heat, cover and allow to simmer until the tomatoes have softened completely. Mash them into the mince with a fork and leave to simmer without a lid for about 45 minutes, or until the mince has nicely browned and most of the liquid has evaporated.

Remove from the stove and spoon into 4 medium sized ramekin dishes. To make the mashed potatoes, boil until tender, drain and mash with a knob of butter. Season to your liking and spoon in equal amounts onto the mince. Dot with knobs of butter and place in the oven until nicely browned.

Andy’s Sugar Safe® Tips

Whether you choose to use sweet potato or potato for the topping, the high protein and fibre content of this recipe will limit the impact on blood sugar levels.