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Susuana's exercise plan - Day 39

Cardio

40 minute hilly walk

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Food & Recipes - Day 39

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Main Meal of the Day
Vegetarian Option
Breakfast
Lunch
Snacks & Extras

Aoife’s Shepherd’s Pie

Makes: Serves 2 (each serving contains approximately 465 kcal)
(Approx 465 kcal per serving)

View the full recipe
The Ingredients

1 onion

2 carrots

2 celery sticks

2 garlic cloves

50g sugar snap peas

20g butter

200g lean steak mince

1 tablespoon plain flour (15g)

½ tablespoon tomato puree (7g)

250ml chicken stock (from ½ a cube – reduced sodium)

1 tablespoon Worcestershire sauce (15g)

100g frozen peas

300g floury potatoes (Rooster or Maris Piper)

25ml low fat milk (1.5% fat)

salt (optional) and freshly ground black pepper

 

The Method

Peel the onion and finely chop. Peel the carrots and dice with the celery. Trim the garlic and crush with the back of a knife to peel, then crush to a paste with a garlic crusher. Cut the sugar snap peas in half. 

Heat a frying pan over a medium heat. Add half of the butter and allow to melt and foam. Tip in the onion, carrots, celery and garlic and sauté about 5 minutes until softened.

Stir in the steak mince to the pan and sauté for another 3-4 minutes until browned, breaking up any lumps with a wooden spoon. Stir in the flour and cook for 1 minute, stirring. Stir in the tomato puree until combined.  Pour in the stock with the Worcestershire sauce, stirring to combine. Bring to a simmer and then cook for about 5 minutes until thickened, stirring. 

Stir in the frozen peas and pour the mince mixture into 2 x 350ml individual pie dishes (or use a small ovenproof dish) and if time allows set aside to allow a skin to form. This will make it easier to spread over the potatoes.

Preheat the oven to 180°C/350°F. Peel the potatoes and cut into even-sized dice. Reduce the heat and simmer for 10-12 minutes or until completely tender. To test, pierce one with the tip of a sharp knife – it should go in easily.

Drain the potatoes into a colander in the sink. Return to the pan and mash until smooth. Beat in the rest of the butter with the milk. Season lightly with salt (optional) and freshly ground black pepper.  Add dollops of the mashed potato on top of the mince mixture. Spread until smooth and then use a palette knife to indent the top, if liked. Place on the pie dishes on a baking sheet and bake for 20-22 minutes until bubbling and golden (for one ovenproof dish bake for 30-40 minutes).

Place in a pan fitted with a petal steamer and some water over a medium heat. Add the sugar snap peas and cook for 1 minute until tender. Put the Shephard’s pies on plates and arrange the sugar snap peas alongside to serve.

Meatless Shepherd’s Pie

Serves: Serves 2 (each serving contains approximately 440 kcal)
(Approx 440 kcal per serving)

View the full recipe
The Ingredients

1 onion

2 carrots

2 celery sticks

2 garlic cloves

20g butter 

200g Quorn mince (fresh or frozen)

1 tablespoon plain flour (15g)

½ tablespoon tomato puree (7g)

350ml vegetable stock (made from ½ reduced salt cube)

1 tablespoon reduced sodium soy sauce (15g)

100g frozen peas

300g floury potatoes (Rooster or Maris Piper)

25ml low fat milk (1.5% fat)

50g sugar snap peas

salt (optional) and freshly ground black pepper

The Method

Cut the onion in half and peel off the skin, then finely chop. Peel the carrots and cut into dice with the celery. Peel the garlic and crush.

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 Quorn 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 flour and cook for 1 minute, stirring. Then stir in the tomato puree and allow to cook out for a further minute. Pour in the stock with the soy sauce, stirring to combine. Bring to a simmer and then cook for 4-5 minutes until thickened, stirring occasionally. Stir in the frozen peas and place in a small ovenproof dish. Set aside to allow a skin to form. This will make it easier to spread the potatoes in an even layer on top.

Preheat the oven to 180°C/350°F. Peel the potatoes and cut into dice. Place in a saucepan fitted with a petal steamer over a medium heat and add a pinch of salt, if using. Cook for 10-12 minutes or until tender. To check, piece one with the tip of a sharp knife and you should feel no resistance. Tip into a bowl and mash with a potato masher until smooth. Season with 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 25-30 minutes until piping hot and golden brown. 

About 5 minutes before the pie is due to come out of the oven, put a saucepan fitted with a petal steamer over a medium heat. Add the sugar snap peas and cook for 1-2 minutes until just tender. Drain and arrange on plates with the meatless Shepherd’s pie to serve.

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