RECIPE : Spicy Shepherds Pie with Mango & Yoghurt Relish


This delicious dish evolved during my experiments with the Filling & Healthy plan. I wanted to come up with a variation of a classic family favourite but pack it full of interesting ingredients and flavours. Everything in this dish is on the Filling and Healthy list, but I've also propointed the recipe for you if you prefer to track.

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The base is lean minced beef or Quorn, laced with curry spices and heaps of of pulses and vegetables topped with chargrilled peppers. The potato topping has cottage cheese added to it to give it a really creamy, authentic finish. I've served it with a delicious mango and mint yoghurt relish to add a little coolness to counteract the spices. It's a really tasty one- a new firm favourite in the Slice-of-Slim house!

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The WHOLE pie is 57pp/approx.2,280kcal

If divided into 8 portions: 7pp/approx.285kcal per portion

If divided into 6 portions: 9pp/approx.380kcal per portion

You will need to add 1pp/40kcal per portion for the mango relish

(Perfect for Filling & Healthy or Simple Start).

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YOU WILL NEED : Serves 6-8

1 teaspoon olive oil
2 medium onions
1 large clove garlic
10 mini peppers
280g lean minced beef or 350g Quorn mince
1 tablespoon curry powder
(to your chosen strength)
1 low salt stock cube
1 tablespoon low salt soy sauce
1/2 a butternut squash
4 mushrooms
1 carrot
1 courgette
240g can green lentils, drained
410g can butter beans, drained
198g can sweetcorn (no sugar or salt added)
2 tablespoons tomato puree
Fresh basil or coriander leaves


For the topping:

800g potatoes
450g tub low fat cottage cheese
Generous pinch white pepper
1 teaspoon dried minced garlic
Olive oil in a spray container/Frylight

For the mango relish:

1 fresh mango
170g pot Total 0%fat yoghurt
Fresh/dried mint
Zest of one clementine

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Start by dicing the onion and frying with the garlic and curry spices in a teaspoon of olive oil. Add some low fat cooking spray if needed.



At the same time, halve and deseed the mini peppers. Cook in a griddle pan until blackened and soft.



Add the beef/Quorn to the pan along with the soy sauce and stock cube. Fry to brown a little then add the butter beans and lentils.


Add diced butternut squash and all the remaining vegetables including the sweetcorn and the water from its tin. Add a little more water if needed to loosen. (The base should not be swimming in liquid but not be too dry either).



Allow to simmer for around 20 minutes.



Meanwhile, peel and cut the potatoes. Boil in water for around 10-15 minutes until very soft. Drain and add the cottage cheese and seasoning. Mash well until smooth.



Take a large oven-proof dish and fill it with the spicy base mixture.



Scatter the griddled peppers and some torn basil or coriander over the base before piling on the mashed potato.



Use a knife to spread the potato mixture evenly. Don't smooth it too much as it looks really rustic if the folds and dips brown unevenly on the top.



Spray the top with another teaspoon of olive oil or Frylight. This will ensure a golden finish. Bake for 30-40 minutes at 200C/400F/Gas6 until golden and crisp on the edges. Garnish with a sprig of basil or coriander.



While the shepherds pie is baking, chop up a fresh mango and mix with yoghurt, mint and the clementine zest.



Serve together with a green herb garnish-parsley, coriander or basil are perfect.

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Spicy, zingy, yummy!

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TIPS

To ring the changes, try substituting the butter beans and lentils for other pulses such as chickpeas or kidney beans. Equally delicious but offers a different texture.

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You could make this in small individual dishes or foil trays. It freezes beautifully.

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PRINT RECIPE HERE

2 comments:

seenthelight 11 December 2013 at 19:51

Absolutely delicious. You have created a real winner here. Definitely one of my fave recipes!

Janey 11 December 2013 at 20:35

So glad you enjoyed it and as always for letting me know! xxx

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