With the cooler weather we tend to gravitate to hearty, warm food to satisfy. I recently developed this recipe as part of the Body Fit Training 8 Week Challenge Meal Plans for our participants, that aims to meet all of your nutrition requirements, maximise training, health, energy and a healthy weight loss. If you share these goals, give this nutrient dense, satisfying recipe a go, and if you have the chance send me a picture or share on social media!
Sweet Potato Cottage Pie
Cooking time: 40 minutes
Serves: 1
Ingredients:
- Sweet potato, peeled, sliced, 120g female, 150g male
- Nutmeg spice, 2-3 shakes, ¼ tsp
- Sour cream, extra light, ½ tbsp, 10-15g
- Beef, lean, minced, raw, 100g female, 125g male
- Garlic, paste or fresh, 1 tsp, 5g
- Brown onion, diced, 50g
- Carrot, 1 medium, diced, 130g
- Mushroom, diced, 90g
- Tomato paste, 1 tbsp
- Worcestershire sauce, 1 tsp
- Cheese, extra light ricotta (1 tbsp), tasty or mozzarella (optional), 1 pinch to sprinkle on top, 5-10g
- Extra virgin olive oil, up to 5g
Method:
- Pre heat oven to 200 degrees celsius, fan forced.
- Steam, microwave or boil sweet potato until soft.
- Combine potato, nutmeg and sour cream in a bowl and combine until smooth with an electric stick blender or potato masher and set aside.
- Brown onion, garlic, mushroom, carrot and mince on a non-stick fry pan on medium to high heat with minimal oil.
- Add tomato paste and Worcestershire sauce and combine well for 1-2 minutes.
- Remove from heat and transfer mixture into an oven proof glass or ceramic bowl or ramekin. Please note you may choose to multiply serves and serve in larger dish.
- Top with sweet potato mix and optional sprinkle of low fat cheese and bake in oven for 15-20 minutes.
| Nutritional Information | Average Quantity Per Serve (Female) | Average Quantity Per Serve (Male) | ||
| Servings Per Recipe: 1 | ||||
| Serving Size: 535g / 591g | ||||
| Energy | 1490kJ | 1714kJ | ||
| Protein | 30.7g | 37.9g | ||
| Fat – total | 9.0g | 10.1g | ||
| – Saturated | 3.3g | 3.7g | ||
| Carbohydrate | 30.3g | 34.5g | ||
| – sugars | 19.4g | 21.1g | ||
| Fibre | 13.1g | 14.0g | ||
| Sodium | 502.4mg | 522.4mg | ||
| Calcium | 128.2mg | 138.1mg | ||
| Iron | 4.0mg | 4.6mg |
My top tips:
- Other lean meats such as lamb, chicken and turkey also work well
- Vegetarians can substitute beef for tofu, beans or lentils
- Omit cheese and sour cream for dairy free alternative and use a dairy alternative milk such as soy or almond milk
- For extra kick, add ½ tsp fresh or dried chilli flakes
For more nutrient dense recipes and a suggested meal plan download my Fit Fabulous Foodie E Book.
Now I’d love to hear from you!
Please leave a comment and share your thoughts below