CFTH 3

Affordable, tasty recipes for the whole family – to sustain your energy and suitable for those with diabetes.

Butternut and lentil cottage pie

Serves 6

Ready in 1 hour 45 minutes

Carb key: about 30-40 g carbs per portion

With the added lentils, and butternut instead of the traditional potatoes, you have a healthy winner.

Ingredients

4 tsp (20 ml) olive or canola oil

500 g lean beef or ostrich mince

2 onions, chopped

2 carrots, peeled and chopped

250 g mushrooms, chopped

2 tsp (10 ml) dried mixed herbs

1 tsp (5 ml) ground coriander

2 tsp (10 ml) mild mustard

1 x 410 g tin chopped tomatoes

½ cup (125 ml) strong Rooibos tea

½ cup (125 ml) uncooked red lentils

lemon juice and black pepper to taste

750 g butternut, peeled and cubed

¼ tsp (1,2 ml) salt

Method

  1. Heat half the oil in a large saucepan and fry mince until brown. Spoon out.
  2. Heat remaining oil in the same pan and fry onions, carrots and mushrooms until soft. Add mixed herbs, coriander, mustard, mince and tomatoes. Reduce the heat and simmer over a low heat, with a lid, for 20 minutes.
  3. Add tea and lentils and simmer with the lid for another 15-20 minutes or until lentils are soft. Season well with lemon juice and pepper.
  4. Preheat the oven to 200 ˚C. Meanwhile, place butternut and salt in a pot with ¾ cup (180 ml) water and bring to a boil.
  5. Reduce the heat and simmer for 20 minutes or until just soft. Drain well and lightly mash or crush with a fork. Season with lemon juice and black pepper.
  6. Spoon mince mixture into an oven dish, spread butternut on top in an even layer. Bake for about 20 minutes or until golden brown and heated through.

Serve with green veggies like pan-fried or steamed broccoli and baby marrows, seasoned with fresh herbs and lemon juice or fill your plate with a tomato salad.

Nutritional information

Energy 1 336 kJ

Protein 27,3 g

Fat 6,2 g

Carbohydrates 29,5 g

Salt 0,4 g

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