LOW-GI COTTAGE PIE

Serves 4-6

Ingredients:

30ml (2 tbsp) olive oil

500g lean beef or ostrich mince

2 onions, chopped

2 carrots, peeled and chopped

2 celery sticks, sliced

Pinch of ground cinnamon

5ml (1 tsp) dried thyme

Salt and pepper, to taste

30ml (2 tbsp) cornflour

45ml (3 tbsp) tomato purée

30ml (2 tbsp) Worcestershire sauce

500ml (2 cups) chicken or vegetable stock

Cauliflower mash:

30ml (2 tbsp) olive oil

1 clove garlic, crushed

1 large cauliflower, broken into florets

500ml (2 cups) chicken stock

Pinch of grated nutmeg

30ml (2 tbsp) butter or margarine

Salt and pepper, to taste

Fresh cream or milk, as needed

Method:

Heat half the oil in a large, nonstick frying pan and brown the mince. Season, remove and set aside. Add the remaining oil to the pan and fry the onions till golden, then add the carrots and celery and fry till soft. Add the cinnamon and thyme, return the mince to the pan and season. Mix the cornflour with a little water to make a paste and add to the mince with the tomato purée, Worcestershire sauce and stock. Simmer for 30-40 minutes until the liquid has reduced. Spoon into a 2-litre ovenproof dish.

For the mash, heat the oil in a pan and fry the garlic till fragrant. Add the cauliflower and stir-fry for 2 minutes till coated. Add the stock, bring to the boil and simmer till tender. Drain, reserving the stock. Process in a blender with the nutmeg and butter. Season and stir in a little of the cooking liquid and just enough cream or milk to make a smooth mash. Spread evenly over the mince and bake in a preheated oven at 200ºC for 20-30 minutes.