CAL P/SERVE
358
kJ P/SERVE
1500
FAT P/SERVE
19.3g
SODIUM P/SERVE
486g
Swapping the traditional potato mash topping with a cauliflower mash makes this dish so light and adds nutrition. Another bonus with this is it is a budget busterâ¦.the ingredients should only cost about $10, give or take a penny or two.
This recipe is low sodium, low sugar, low carb, low calorie and high protein.
Ingredients
- 500g lamb mince
- 1 large onion, diced
- 2 small or 1 large carrot, diced
- 2 celery sticks, diced
- 6 cup mushrooms, sliced
- 2 cups beef stock, salt reduced
- 3 tbsp. tomato paste
- 1 can diced tomatoes
- 3-4 cloves garlic, crushed
- 1 tsp. brown sugar
- 50g fresh baby spinach leaves
- 1 tbsp. Worcestershire sauce
- 2 tbsp. olive oil
- Mixed Italian Herbs
- 1 cup frozen peas (or corn)
Cauliflower Mash
- 1 small cauliflower cut into florets
- 1/4 cup milk
- 50g butter
- Salt and pepper
Method
- Heat a non-stick frying pan with 1 tbsp. olive oil and sauté onion until softened, approx 10 mins. Add celery, carrot, and continue to cook a further 5 mins. Add mushrooms, cooking 2 more minutes.
- Add 1 tbsp. olive oil and lamb mince, cooking until browned. Season with Worcestershire sauce and pepper.
- When meat cooked add herbs, stock, tomatoes, tomato paste, garlic, sugar, simmering for 30 â 45 minutes on low heat.
- Meanwhile this is cooking steam your cauliflower until soft. Drain and place in a bowl with butter and milk, season to taste. Mash to your liking.
- Preheat oven to 180C.
- When filling is cooked turn off heat and add spinach leaves and peas. Mix in spinach leaves as they will wilt with the heat.
- Place in individual ramekins or 1 large oven proof dish with cauliflower as the topping. Cook for 20 mins or until the topping has crisped.
- Enjoy!
Nutrition Table
Servings: 6
Serving size:483g
Average Serve | Average 100g | |
---|---|---|
Energy | 1500 kJ | 310 kJ |
358 Cal | 74 Cal | |
Protein | 27.4 g | 5.7 g |
Fat, total | 19.3 g | 4.0 g |
- Saturated | 7.9 g | 1.6 g |
Carbohydrate | 13.7 g | 2.8 g |
- Sugars | 11.7 g | 2.4 g |
Sodium | 486 mg | 101 mg |