This winter warmer is a great way to increase your veggie and iron intake, because we all need a good immunity boost through the colder months!
Recipe reproduced with permission. © 2015 National Heart Foundation of Australia. For more healthy recipes visit www.heartfoundation.org.au/recipes or speak to the Heart Foundation’s Health Information Service on 1300 36 27 87.
1 tbs olive oil*
1 brown onion, finely chopped
2 garlic cloves, crushed
1 large carrot, diced
2 sticks celery, diced
2 tbs no added salt tomato paste
600g lean beef mince*
800g canned no added salt diced tomatoes*
2 tsp dried oregano leaves
1 tsp caster sugar
1/2 cup water
Cracked black pepper, to taste
Salad or steamed greens, to serve
600g pontiac or desiree potatoes, peeled
1 tbs Tick approved margarine spread
1/2 cup low fat milk, warmed*
*Products available with the Heart Foundation Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.
1. To make the meat sauce, heat the oil in a large saucepan, add the onion, garlic, carrot and celery and cook over medium heat, stirring often for 8 minutes until vegetables soften slightly. Add tomato paste and cook 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.
2. Stir in the tomatoes, oregano, sugar and water. Season with pepper and bring to the boil. Reduce heat to medium-low, cover and cook, stirring occasionally, for 20 minutes. Remove the lid and simmer uncovered a further 10 minutes until sauce has reduced slightly. Taste and season with more pepper if needed.
3. Meanwhile for the potato mash, place potatoes in a saucepan, cover with cold water and bring to the boil over high heat. Cook for 15 minutes or until tender. Drain well then return to the hot pan. Add the margarine spread and mash until smooth. Stir in the milk and beat until smooth. Season with pepper.
4. Preheat oven to 220°C (200°C fan-forced). Spoon the meat sauce into one, 4 cup capacity or four, 1 cup capacity ovenproof dishes. Top with mashed potato. Bake for 20-30 minutes or until piping hot. Serve with salad or steamed vegetables.