Added by British Carrots | Fri 15 May 2009 @ 14:53
Adding carrots to the mash adds a tasty and colourful twist to this family favourite Ė and helps to make it slightly lower in calories. Great news if you want to lose a few pounds! Preparation time: 10mins Cooking time: 40-45mins Serves: 4 Per serving: 434 calories, 14.7g fat, 5.9g saturates, 15.1g sugars, 1.7g salt Price per portion: £1.03
500g extra-lean minced beef
1 clove garlic, peeled and crushed
1 large onion, peeled and chopped
2 carrots, washed, trimmed and diced
2tbsp plain flour
500ml beef stock
1tbsp Worcestershire sauce
1tbsp tomato puree
salt and freshly ground black pepper
For the mash:
500g potatoes, peeled and cut into chunks
225g carrots, peeled and cut into chunks
a knob of low-fat spread or butter
1. Heat a large non-stick frying pan and add the mince. Fry for 6mins, stirring occasionally, until browned. Add the garlic, onion and carrots and cook for a further 2mins. Stir in the flour and cook for 1min.
2. Add the stock to the pan, stirring, then add the Worcestershire sauce and tomato puree. Season with black pepper. Bring to the boil and simmer for 10-15mins, removing the lid for the final 5mins.
3. Meanwhile, cook the potatoes and carrots in a large pan of lightly salted water for 15mins or until both are tender. Drain well then mash with the low-fat spread or butter. Season with black pepper. Cover and set to one side.
4. Spoon the mince into a large shallow dish, then top with the carrot and potato mash, smoothing the surface. Place under a preheated grill for 4-5mins or until the top is golden brown. Serve hot with steamed vegetables.
You can also freeze this dish in a suitable container for up to 3months. Thaw the dish thoroughly when you come to cooking and place in the oven at 200C/Fan 180C/Gas 6 for 25mins.