PILCHARD, MARROW & MUSHROOM COTTAGE PIE

  • 30
  • 6
  • 6

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INGREDIENTS

  • 400g can Lucky Star Pilchards in Tomato
  • 4–6 potatoes, peeled and cut into chunks
  • 15ml (1 Tbsp) soft margarine
  • 185ml (3/4 cup) low-fat or fat-free milk
  • Milled black pepper
  • 4 medium baby marrows, washed, trimmed and diced
  • 250g black or brown mushrooms, wiped clean and sliced
  • 10ml (2 tsp) mustard powder
  • Milled black pepper

METHOD

  1. Heat the oven to 200°C. Drain the pilchards. Lightly spray a large baking dish with cooking spray.
  2. Cook the potatoes in a saucepan of boiling water until soft. Drain well. Mash with the margarine and 60ml (1/4 cup) of the milk, and season with pepper.
  3. Heat a non-stick pan and spray with a little cooking spray. Add the baby marrows and mushrooms, cover and cook for 1 to 2 minutes until slightly softened.
  4. Add the remaining milk, the mustard and season with pepper. Boil, uncovered, until the sauce has reduced by half and thickened a little. Mix in the pilchards.
  5. Spoon the mushroom, marrow and pilchard mixture into the baking dish and smooth the top. Spread the mashed potato on top.
  6. Bake, uncovered, for 20 to 30 minutes until the cottage pie is piping hot and golden on top.

NOTES

Lucky Star Middlecut may be used instead of Pilchards in Tomato in this recipe.

Mushrooms provide you with lean proteins since they have no cholesterol or fat and have very low carbohydrates. The fiber and certain enzymes in them also help to lower cholesterol levels.

 

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