this much-loved dish gets a pumpkin makeover. replacing the traditional potato topping with mashed butternut pumpkin not only adds colour, nutrients and more flavour but it cuts the calories down too.
First published at www.transformationcookbook.com
Ingredients:
600g lean beef mince (or pork / lamb)
1 brown onion, chopped
1 cup mushrooms, sliced
2 garlic cloves, finely chopped
2 tbsp tomato paste, no added salt
1 & 1/2 cup cauliflower florets, finely chopped
1 & 1/2 cup broccoli florets, finely chopped
1 zucchini, grated
2 celery stalks, finely chopped
2 carrots, grated
1 tbsp Italian mixed herbs
750 mls chunky tomato passata
rock salt & cracked pepper
Poppy-Pumpkin Mash Topping:
500g butternut pumpkin, peeled and cubed
70g low-fat mozzarella, grated
1 tbsp poppy seeds
1 tsp flaxseed meal
2 tbsp continental parsley, finely chopped
Step 1: Spray with oil and heat either a large, deep saucepan or deep non-stick frying pan over medium-high heat. Brown the meat by cooking it for 6-8 minutes. Stir frequently to break up the mince. Make a small circle in the middle of the pan, and add onions and garlic. Cook, for 2-3 minutes until soft.
Step 2: Stir in tomato paste and add all vegetables. Pour passata sauce over the top and stir thoroughly. Add mixed herbs and season with pepper & salt. Cover and simmer for 20-25 minutes on medium-low heat, until sauce has thickened. Stir occasionally.
Step 3: Preheat grill. Steam or microwave pumpkin for 5-6+ minutes, then mash when cooked. (I add a 1-2 tbls of low-fat milk, to make it fluffy and creamier, and 1 finely chopped spring onion).
Step 4: Transfer meat and vegetables to a deep rectangular shaped casserole dish or large ceramic baking dish. Spoon mashed pumpkin over the top. Sprinkle with cheese and place under the grill for 5-6 minutes until cheese has melted. Garnish with poppy seeds, flaxseed meal and parsley when ready to serve.
Tip:
• Some supermarkets now sell pre-chopped pumpkin.
