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