2019-07-01_Diabetic_Living_Australia

CHICKEN, SPINACH AND

CAULIFLOWER PIES

PREP TIME: 20 MINS

COOK TIME: 1 HOUR 10 MINS

SERVES 6 (AS A MAIN)

1 tsp olive oil

1 large brown onion,

finely chopped

200g mushrooms, sliced

2 cloves garlic, crushed

500g chicken breast fillet mince

2 Tbsp salt-reduced gravy powder

400g can no-added-salt

crushed tomatoes

1 Tbsp Worcestershire sauce

250ml (1 cup) water

2 zucchinis, coarsely grated

2 sticks celery, finely chopped

120g baby spinach leaves

750g cauliflower, cut into

small florets

500g Spud Lite Potatoes, chopped

1 Tbsp light margarine

60g (1/2 cup) grated

reduced-fat cheddar

30g (1⁄4 cup) finely grated parmesan

Freshly ground black pepper,

to serve

Finely chopped flat-leaf

parsley, to serve

1 Heat the oil in a large non-stick

frying pan over medium heat. Add

the onion, mushrooms and garlic.

Cook, stirring occasionally, for

7-8 minutes or until onion softens.

Increase heat to high. Add mince

and cook, stirring often, for

2-3 minutes or until it changes

colour. Stir in gravy powder,

tomatoes, Worcestershire sauce

and water. Bring to a simmer. Stir

in zucchini and celery. Reduce heat

to medium. Cook, covered, for

5 minutes. Remove lid. Continue

to cook, stirring occasionally, for a

further 15 minutes. Stir through the

Cottage pie

spinach. Remove the pan from the

heat. Cover and set aside for 2-3

minutes or until the spinach wilts.

2 Meanwhile, cook the cauliflower

and potato in a large steamer basket

over a saucepan of simmering

water for 15-20 minutes or until

very tender.

3 Preheat oven to 190°C (fan-

forced). Line a large baking tray

with baking paper. Add margarine

to cauli and potato. Mash until

smooth. Stir in half the cheddar

and half the parmesan.

4 Spoon mince mixture evenly

between 6 x 500ml (2 cup)

ovenproof dishes. Spoon the mash

evenly between dishes. Rough up

the surface with a fork and sprinkle

over the remaining cheeses. Place on

lined tray. Bake for 20-30 minutes or

until the top is light golden brown.

5 To serve, sprinkle tops of pies

with pepper and parsley. ■

cover recipe

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NUTRITION INFO

PER SERVE 1230kJ,

protein 31g, total

fat 8g (sat. fat 3g),

carbs 18g, fibre 9g,

sodium 416mg

• Carb exchanges 1


• GI estimate
  medium


• Lower carb

How our

food works

for you

see page 86

LC