Recipes ofStacey Hendriks

Nutritionist · ABN: 92511714336

What you eat impacts on how you feel, look, perform and your longterm health.

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Mexican Style Sheppard Pie

Thursday, October 03, 2019
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Total time
1 hour and 20 minutes
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Preparation time
20 minutes
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Portions
4
Ingredients
or1 gram of olive oil spray
or1 onion, finely slices (150 g)
or2 cloves of garlic, crushed (6 g)
or2 carrots, grated (122 g)
or1 zucchini, grated (323 g)
or1 tsp of cumin (2 g)
or1/2 tsp chili powder (1 g)
or1 Can of diced Tomatoes (400 g)
or1/4 cup of coriander , roughly chopped (4 g)
or500 grams of sweet potato, chopped
or40 grams of parmesan cheese, grated
or1 large celery stalk, chopped (64 g)
or300 grams of lean beef mince
Preparation
1.
Lightly spray a large deep frying pan with oil and heat over medium heat. Add onion and cook for 4 minutes or until soft. Stir in garlic and cook for 30 seconds. Add carrots, celery and zucchini and cook for 5 minutes, stirring occasionally.
2.
Increase heat to medium-high. Add mince and cook, stirring to break up and lumps, for 2 minutes or until lightly browned.
3.
Add cumin and chili and cook for 30 seconds, until fragrant. Stir in tomatoes and 3/4 cup of water, cover and bring to the boil. Reduce heat to medium-low and simmer, stirring occasionally for 20 minutes. remove from heat and stir in 2 tbsp of coriander.
4.
Meanwhile preheat oven to 180 C. Place sweet potato in a steamer set over a saucepan of simmering water. Cover and cook for 10 minutes or until tender. Roughly mash, add Parmesan and stir to combine.
5.
Spoon meat mixture into an ovenproof dish. Spread sweet potato over meat mixture. Spray lightly with oil and bake for 30 minutes or until lightly golden brown. Serve sprinkled with remaining coriander.
6.
Spoon meat mixture into an ovenproof dish. Spread sweet potato over meat mixture. Spray lightly with oil and bake for 30 minutes or until lightly golden brown. Serve sprinkled with remaining coriander.
Nutritional information
Per 100 gPer portion (478 g)% DRI
Energy79 kcal378 kcal19 %
Fat3 g13 g21 %
Fatty acids, total saturated1 g6 g29 %
Cholesterol12 mg55 mg18 %
Sodium74 mg353 mg15 %
Carbohydrate9 g42 g14 %
Sugars2 g11 gremove
Fiber1 g7 g26 %
Protein5 g23 gremove