Veggie Patch Shepard's Pie

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Ingredients

·      1 sweet potato (350g), peeled, chopped

·      ¼ jap pumpkin, cut into small cubes  

·      2 tablespoons olive oil

·      1 medium onion, finely chopped

·      1 tablespoon curry powder

·      1 teaspoon ground turmeric

·      1 bay leaf

·      1 cup green beans, chopped

·      2 carrots, diced

·      1 cup broccoli, cut into florets

·      2 zucchinis, diced

·      ½ head cauliflower, cut into florets

·      2 x 400g tins chopped tomatoes, no added salt

·      250g extra lean beef mince (replace with extra lentils for vegetarian option)

·      2 x 400g tin lentils, rinsed, drained

Method:

1. Preheat oven to 180°C.

2. Boil 1L water and steam sweet potato and pumpkin until soft (about 10–15 minutes).

3. Transfer to a bowl, add 1 tbls oil & mash. Set aside.

4. Add remaining oil to a large saucepan placed over medium-high heat. Add onion, curry powder and turmeric. Cook for 3–4 minutes, until soft. Add bay leaf and mince; cook until just browned.

5. Stir through beans, carrots, broccoli, zucchini and cauliflower. Cook until soft for approx 5 minutes.

6. Add tinned tomatoes, turn up the pan and bring to a simmer (small bubbles).

7. Stir through lentils and simmer for 15 minutes.

8. Transfer mixture to a large casserole dish and top with mash. Place into preheated oven and bake for 40 minutes. 

*Recipe adapted from the Australian Healthy Food Guide.

Moroccan Chicken Cous Cous Salad

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Ingredients

Chicken

·       Olive oil – 2xtsp

·       2 cloves of garlic, crushed

·       ½ brown onion, finely sliced

·       1 tsp. paprika

·       1 tsp. cumin

·       1 tsp. turmeric

·       ½ tsp. black pepper

·       ½ tsp. red chili flakes

·       600g chicken breast (100g chicken/serve) – diced thinly

Cous cous

·       250g packet of Israeli (Pearl) cous cous

·       1xveggie stock cube

·       ½ butternut pumpkin, cubed

·       1xred capsicum, sliced

·       1xlarge zucchini, sliced

·       1xpunnet of cherry tomatoes, cut in half

·       ½ packet of finely chopped fresh mint

·       1xlemon/lime – juice squeezed

·       100g Danish feta – Finely cut into cubes

·       8-10 dried apricot halves, finely diced

·       Greek yoghurt to top

Optional: Drain a can of chickpeas or lentils and run through the mix to make it go a bit further

Method

1.    Steam pumpkin in microwave with dash of water for 4 minutes until soft

2.    Add pearl cous cous to 2.5 cups of water over medium heat, add in 1xstock cube – cook for 5-10 mins until soft and no water left. Remove and leave to cool

3.    Add oil to a pan over medium heat. Add garlic and onion, cook until brown.

4.    Add in the chicken and cook for 4-5 minutes until lightly browned. Just before removing add in all spices (paprika, cumin, turmeric, pepper). Remove chicken from pan and set aside

5.    Add a little oil back into chicken fry pan and add in capsicum, zucchini, and cherry tomatoes

6.    Finally add all ingredients together in large serving bowl: Pumpkin, cous cous, chicken, cooked veggies, feta, fresh mint, apricots and Danish feta. Mix and season with pepper.

7.    Serve with generous dessert spoon of greek yoghurt on top

Nutrition – Did you know?

·       Keeping water when you steam veggies means you retain the nutrients in the water. Don’t throw it away and use

water sparingly when steaming!

·       Pepper increases the bioavailability of turmeric by 2000 %

·       Spices contain large amounts of anti-oxidants which are thought to prevent ageing in our cells

·       Pearl cous cous is lower GI than normal cous cous, keeping us fuller for longer

·       You can reduce the salt in this meal by adding in your own home made stock or perhaps its salty enough with the

Danish Feta