Low-calorie cottage pie with chickpea mash
When you're in need of comfort without the calories, replace potato with chickpea mash in your cottage pie.
Each serving provides 300 kcal, 25g protein, 22g carbohydrate (of which 11g sugars), 10.5g fat (of which 2.5g saturates), 10g fibre and 1g salt.
Ingredients
- 2 tsp rapeseed oil
- 1 medium onion (100g/3½oz peeled weight), finely chopped
- 2 garlic cloves, crushed
- 75g/2½oz 5% fat beef mince
- 50²µ/1¾´Ç³ú carrots, cut into small cubes
- 150ml/5fl oz beef stock
- 1 tsp Worcestershire sauce
- 75g/2½oz tinned chickpeas, drained weight
- salt and freshly ground black pepper
Method
Heat the oil in small saucepan. Add the onion and cook over a medium heat for 3–4 minutes, or until soft. Add the garlic and cook for 1 minute. Remove half the mixture from the pan and set aside.
Add the mince and carrots and cook for 3–4 minutes. Add half the stock and all the Worcestershire sauce and simmer for 15 minutes, adding more stock if necessary.
Meanwhile, place the reserved cooked onions and garlic in a small saucepan. Add the chickpeas and remaining stock and simmer for 5 minutes. Once the chickpeas are soft, mash them with a fork or potato masher and season to taste.
Spoon the mince into a small dish, top with the mash and serve.
Recipe Tips
You can take this recipe to 400 calories by increasing the mince to 130g/4¾oz and chickpeas to 100g/3½oz.
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