e.g. gluten-free low cholesterol recipes, how to lower cholesterol
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e.g. gluten-free low cholesterol recipes, how to lower cholesterol
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We've ditched the meat in this healthier shepherd's pie recipe to reduce sat fat and calories and raise iron. It ticks off all of your 5-plus-a-day, too.
1 Bring a large pan of water to the boil, then add the potatoes, kumara, squash and garlic and boil for 10-12 min until tender. Drain, then return to the pain. Add the dairy-free milk and spread and mash until smooth.
2 Meanwhile, heat 2 teaspoons of the olive oil in a large non-stick frying pan over a medium-high heat. Add half the mushrooms and cook, stirring, for 5-7 min until golden and tender. Remove from the pan, then repeat with another 2 teaspoons oil and the remaining mushrooms, and set aside.
3 Heat the remaining oil in the same frying pan over a medium heat. Add the onions and celery and cook, stirring occasionally, for 8 min or until they soften. Add the flour, rosemary, half the thyme, a little nutmeg and the mustard, then stir to coat. Add the stock, soy sauce and mushrooms. Bring to a boil, then reduce the heat to medium-low. Simmer the mixture, uncovered, for 15 min or until the vegetables are tender. Stir in the frozen peas and allow to heat through.
4 Heat the grill to high. Transfer the mushroom mixture to a 1.5-litre baking dish and top with the mash, spreading it roughly over the surface. Grill for 10 min or until the mash browns slightly. Serve sprinkled with the remaining thyme.
We used 300g halved swiss brown mushrooms, 300g small whole button mushrooms and 400g portobello mushrooms cut into thick slices. Chop the mushrooms as you like, but leave some larger for a chunky texture.
Calories 495 cal
Kilojoules 2071 kJ
Total fat 13.6 g
Saturated fat 2.9 g
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