Australian Healthy Food Guide – June 2019

✓

Our hearty pie isfull

of rich fl avourwith

70% less fat &a

third of the salt.

Winner!

HFG

makeover

Try our hearty shepherd’s

pie makeover full of sweet

potato and mushrooms —

NICE AS you won’t miss the meat!

JUNE 2019 HEALTHY FOOD GUIDE 53

Recipes: Liz Macri. Photography: Mark O’Meara. Styling: Julz Beresford. Food prep: Kerrie Ray.

Mushroom & herb

shepherd’s pie

Serves 6 Cost per serve $3.80

Hands-on time 30 min

Cooking time 50 min

vegetarian diabetes friendly

1½ tablespoons olive oil

1kg mixed mushrooms

(see Cook’s tip)

500g desiree potatoes,

peeled, chopped

500g sweet potatoes,

peeled, chopped

3 garlic cloves, peeled, bruised

½ cup reduced-fat milk

40g reduced-fat table spread

4 shallots, thinly sliced

1 medium brown onion,

fi nely chopped

1 celery stalk, trimmed,

fi nely chopped

1 large carrot, fi nely chopped

2 tablespoons plain fl our

1 tablespoon chopped

fresh rosemary leaves

1 tablespoon fresh

thyme leaves

1 x 400g can no-added-salt

chopped tomatoes

1 cup reduced-salt

vegetable stock

1 tablespoon

reduced-salt soy sauce

½ cup frozen peas

1 Place a large saucepan of

water over a high heat and

bring to the boil.

2 Meanwhile, heat 2 teaspoons

of olive oil in a large non-stick

frying pan over medium-high

heat. Cook half of the mixed

mushrooms, stirring them, for

5–7 minutes, or until golden

and tender. Remove from pan.

Repeat with 2 teaspoons of oil

and remaining mushrooms.

3 Place potato, sweet potato

and garlic in saucepan of boiling

water. Boil for 10–12 minutes,

or until tender. Drain well and

return potato mixture to pan.

Add the milk and table spread.

Mash until almost smooth. Stir

in three-quarters of the shallots.

4 Meanwhile, heat remaining oil

in same frying pan over medium

heat. Cook brown onion, celery

and carrot, stirring occasionally,

for 8 minutes, or until vegetables

soften. Add fl our, rosemary and

half of the thyme; stir to coat.

Add tomatoes, stock, soy sauce

and mushrooms. Bring to a boil.

Reduce the heat to medium-low.

Simmer mixture, uncovered, for

15 minutes, or until vegetables

are tender. Stir in frozen peas.

5 Preheat grill to high. Transfer

mushroom mixture to a baking

dish. Top with mash, spreading

roughly over the surface. Grill for

10 minutes, or until mash browns

slightly. Serve pie sprinkled with

remaining shallots and thyme.

Cook’s tip We used 300g halved

Swiss brown mushrooms along

with 300g small whole button

mushrooms and 400g portobello

mushrooms, cut into thick slices.

Cut the mushrooms as thick or

as fi ne as you like. Leave some

whole to create chunky texture.