Jean's exercise plan - Day 17

Cardio:
2 minute walk/2 minute jog/7 times

Have you done your exercise today?

Well done, keep up the good work

×

Don't worry, get back on track tomorrow! You can do it!

×

Food & Recipes - Day 17

Download This Week's Shopping List
Main Meal of the Day
Breakfast
Lunch
Men's Snacks
Women's Snacks

Simple Shepherds Pie

Serves: 2
(Approx 470 kcal per serving)

View the full recipe
The Ingredients

1 onion

2 carrots

2 celery sticks

2 garlic cloves

20g butter

200g lean steak mince

½ packet Shepherd’s pie mix

200ml water

300g floury potatoes (such as Rooster or Maris Piper)

25ml low fat milk (1.5% fat)

200g green beans

sea salt and freshly ground black pepper

The Method

Using a small sharp knife, cut the onion in half and peel off the skin, then put each half on a chopping board and cut into slices, keeping the root intact. Then make 2 horizontal cuts one above the other and finally, chop down across the width of the onion. Peel the carrots and cut into dice with the celery. Peel the garlic and use a garlic crusher or grate on the fine side of a box grater.

Heat a frying pan over a medium heat. Add half of the butter and once it is melted. Tip in the onion, carrots, celery and garlic, stirring to combine. Cook for about 5 minutes until softened, stirring occasionally with a wooden spoon.

Add the steak mince to the pan and cook for another 3-4 minutes or until browned, stirring occasionally and breaking up any lumps with a wooden spoon. Stir in the packet mix and then add the water. Bring to a simmer and then cook for 5 minutes until thickened, stirring occasionally. Place in a small ovenproof dish and set aside to allow a skin to form. This will make it easier to spread over the potatoes.

Preheat the oven to 180C / 350F / gas mark 4. Peel the potatoes and cut into dice. Place in a saucepan fitted with a petal steamer and cook over a medium heat for 10-12 minutes or until tender. Tip into a bowl and mash with a potato masher until smooth. Season lightly with salt, if using and add plenty of freshly ground black pepper, then beat in the rest of the butter with the milk. Spoon the mash on top of the mince, starting with dollops around the edges and finishing with the middle. Spread around with a table knife until you have a nice even layer and then bake for 30-40 minutes until bubbling and golden brown.

Meanwhile, trim the ends off the green beans and put in a saucepan fitted with a petal steamer over a medium heat. Cook for 3-4 minutes until tender, then drain and arrange on plates with the Shepherd’s pie to serve.

Prepare Ahead

This recipe can be made up to 3 days in advance and kept covered with clingfilm in the fridge. It can also be frozen for up to 1 month. The recipe can also be scaled up so you could make a double batch and then freeze individual portions in suitable containers. Defrost before reheating in the oven or microwave until piping hot.

Have you followed your Food Plan Today?

Well done, keep up the good work

×

Don't worry, get back on track tomorrow! You can do it!

×