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Shepherdess Pie

Preparation: 10 mins

Cooking: 60 mins

Serves 4, costs under £5.00

Ingredients

  • 1 Pack Vegetarian Mince (500g) (Such As Quorn)
  • 1 Tablespoons Vegetable Oil (10g)
  • 1 Leek (160g) (Medium Sized)
  • 1 Onion (150g) (Medium Sized)
  • 2 Carrots (160g) (Medium Sized)
  • 4 Tablespoons Tomato Puree (60g)
  • 1 Tablespoons Plain Flour (20g)
  • 3 Cups Water (500ml)
  • 1 Vegetable Stock Cube (7g) (Reduced Salt)
  • 1 Pinch Ground Black Pepper (1g)
  • 5 Potatoes (1kg) (Large Sized)
  • ½ Cups Semi Skimmed Milk (75ml)
  • 2 Teaspoons Low Fat Spread (10g)
  • 2 Tablespoons Cheddar Cheese (30g) (Reduced Fat)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Preheat the oven to 180oC / 160oC fan oven / 350oF / gas mark 4.
  2. Wash the leek, remove outer layer and slice. Peel and slice the onions. Peel and dice carrots and potatoes.
  3. Heat the oil in a large pan and fry the onions and leeks for 2 minutes. Add the vegetarian mince and cook for 2 minutes then add the carrots and cook for a further 2 minutes. Add the flour and cook for a further 2 minutes.
  4. Dissolve the stock cube in boiling water and add to the pan along with the tomato puree.
  5. Bring to the boil then simmer for 20 minutes until the sauce begins to thicken and the vegetables soften.
  6. In another pan boil the potatoes until they're soft then drain them, add milk and low fat spread then mash with a fork or masher. Add pepper to taste.
  7. Add the Quorn to an oven proof dish and top with the potato, leaving no gaps. Sprinkle the grated cheese on top.
  8. Cook in oven for 30-40 minutes, serve when the cheese has begun to brown.

Nutritional Information


Per 100g
Per 535g serving (% ref. intake)

Energy Kcals
78.00
417.00 (21.00%)
Energy Kj
328.00
1754.00 (21.00%)
Protein
5.60g
30.00g
Total Fat
1.70g
9.10g (13.00%)
Saturated Fat
0.40g
2.10g (11.00%)
Carbohydrates
10.70g
57.20g
Total Sugars
1.90g
10.20g (11.00%)
NSP Fibre
2.40g
12.80g
Sodium
59.00g
316.00g
Salt
0.10g
0.50g (9.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.