Healthy slow-cooked beef pie

Have your pie and eat it too!!  This recipe from the British Heart Foundation is low in salt, fat and saturates –  and not to mention, tasty!

Category: Main meal | Serves: Makes 4 individual pies

Prep time: 30 minutes | Cooking time: 3.5 hours

INGREDIENTS

200ml (7 fl oz) homemade or reduced-salt stock

For the five-veg mash topping

• 150g (5½oz) potato, peeled and diced
• 55g (2oz) carrot, peeled and diced
• 100g (3½oz) sweet potato, peeled and diced
• 55g (2oz) broccoli, chopped
• 2 spring onions, finely chopped
• 25g (1oz) reduced fat spread

Method:

1. Heat oven to 150°C/130°C fan/gas mark 3. Put onion, carrots and celery in a medium, non-stick frying pan and drizzle oil over. Fry over medium heat for 4-5 minutes or until veg begins to soften. Place in ovenproof dish.

2. Put mushrooms in frying pan and cook over a higher heat until golden and any excess liquid has evaporated. Add to dish.

3. Brown the meat in the same pan. Stir in the flour and mustard powder and add the stock. Bring to the boil, scraping any crusty bits from the base of the pan, and add to dish.

4. Cover tightly with a lid or foil and cook very slowly for three hours or until the meat is tender. Leave to cool.

5. Meanwhile, make the mash topping. Bring a medium saucepan of water to the boil and add potato and carrot. Return to the boil and bubble for 10 minutes before adding sweet potato and broccoli. Simmer everything together until tender and soft – around 10 minutes.

6. Drain veg and mash to a puree with reduced-fat spread. Beat in spring onions. Leave to cool.

7. Divide meat filling between four individual pie dishes and cover with the mash topping.

8. Heat oven to 200°C/180°C fan/gas mark 6. Re-heat pies for 20 minutes or until golden and piping hot. Serve with green veg.

Nutritional information

Source: The British Heart Foundation – www.bhf.org.uk

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