7 COTTAGE PIE Method Step 1 To make the meat sauce, heat the oil in a large, deep frying pan. Add onion, garlic, carrot and celery and cook over a medium-high heat, stirring often for 8 minutes, until vegetables soften slightly. Add tomato paste. Cook, stirring for 2 minutes. Increase heat to high, add the mince and cook, stirring with a wooden spoon to break it up for 5 minutes, or until the mince changes colour. Step 2 Stir in the tomatoes, oregano, stock cube and water. Season with pepper and bring to the boil. Reduce heat to medium-low, cover and simmer, stirring occasionally for 20 minutes. Remove the lid and simmer uncovered a further 5-10 minutes, or until sauce has reduced and thickened. Taste and season with more pepper, if needed. Step 3 For the potato mash, place potatoes in a saucepan, cover with cold water. Cover with lid and bring to the boil. Reduce heat and gently boil for 15 minutes or until tender. Drain well then return to the hot pan. Mash well. Add milk and beat until smooth. Season with pepper. Ingredients • 1 tablespoon olive oil • 1 brown onion, finely chopped • 2 garlic cloves, crushed • 1 large carrot, peeled and diced • 2 stalks celery, diced • 2 tablespoons no added salt tomato paste • 500 g extra lean beef mince • 800 g can no added salt diced tomatoes • 2 teaspoons dried oregano • 1 salt reduced vegetable stock cube, crumbled • ½ cup water • Cracked black pepper, to taste • 400 g green beans, trimmed and steamed, to serve • Potato mash • 700 g brushed potatoes, peeled and chopped • ½ cup reduced fat milk • 2 teaspoons olive oil Method Step 1 Place apples, water and sugar in a large saucepan. Bring to the boil. Reduce heat. Cover and cook for 8-10 minutes, stirring occasionally, until apples are just tender. Remove. Stir in blueberries. Step 2 Transfer apple and blueberry mixture to a shallow ovenproof dish (6-cup capacity). Step 3 To make topping, process flour, muesli, sugar, cinnamon and margarine in a food processor until well combined. Sprinkle over apple and blueberries. Step 4 Bake in 180 °C oven for 20 to 25 minutes, or until topping is crisp and browned. Serve warm with yoghurt. APPLE AND BLUEBERRY CRUMBLE Ingredients • 1 kg (5-6) Granny Smith apples, peeled and cut into 2 cm pieces • ¼ cup water • 2 tbs raw sugar • 125 g punnet blueberries Topping • ⅓ cup (55 g) wholemeal plain flour • 1 cup (95 g) no-added sugar natural muesli • ¼ cup raw sugar • 1 tsp ground cinnamon • ¼ cup (60 g) reduced-fat margarine • ½ cup reduced-fat Greek yoghurt, to serve RECIPES Recipes sourced from the Heart Foundation www.heartfoundation.org.au/recipes Step 4 Preheat oven to 220 °C (200 °C fan-forced). Spoon the meat sauce into one, 6-cup capacity ovenproof dish, or four 1 ½ - cup capacity ovenproof dishes. Top with mashed potato. Brush with olive oil. Bake for 20-30 minutes or until piping hot. Serve with steamed beans.
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