High proteinHigh carb

Cottage Pie

Mince under mashed potato. Worth making the day before.

60 min Serves 3 Stove, Frying pan, Saucepan, Oven

Per serving

401

kcal

30.5 g

protein

37.2 g

carbs

15.4 g

fat

7.6 g protein per 100 kcal · 4.9 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 3 servings.

  • Beef mince 5% fat300 g
  • Potato400 g
  • Tinned chopped tomatoes150 g
  • Carrot100 g
  • Onion100 g
  • Butter25 g
  • Semi-skimmed milk40 g

Method

  1. 1Boil the potatoes until soft, then mash with the butter and milk.
  2. 2Brown the mince, add the diced vegetables and tomatoes, and simmer for twenty minutes.
  3. 3Spread the mash over the top and rough it up with a fork so it catches.
  4. 4Bake at 200°C for 25 minutes until the peaks are brown.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Mince, burgers and sausages: no pink in the middleShow

Whole steaks can be served pink because bacteria live on the outside, which gets seared. Mincing mixes the outside into the middle, so minced meat must be cooked right through.

  1. Break mince apart in the pan with a wooden spoon so every bit touches the heat.
  2. Keep cooking until there is no pink or red left anywhere and it looks evenly brown.
  3. For burgers and sausages, cut the thickest one open to check the centre.

Ready when: Brown all the way through, no pink, juices clear and steaming hot.

How to chop (dice) an onionShow

The trick is to leave the root end on while you cut — it holds the layers together so the onion does not fall apart.

  1. Cut off the pointed top (not the hairy root end). Halve the onion from top to root.
  2. Peel off the papery skin and the first tough layer.
  3. Lay one half flat side down. Make a few cuts from top towards the root, stopping about 1 cm before it.
  4. Turn the knife flat and make one or two cuts parallel to the board, again stopping short of the root.
  5. Now slice across the first cuts with the claw grip. Small squares fall off. Bin the root end.

Ready when: Pieces about the size of a pea (finely chopped) or a fingernail (chopped).

Opening tinsShow

Ring-pull lids have razor-sharp edges once open.

  1. Pull the ring slowly and steadily towards you, keeping fingers away from the lid's edge.
  2. Don't press food down with your fingers inside an open tin — use a spoon.
Browning minceShow

Browned mince tastes deeper than grey, boiled-looking mince.

  1. Turn the heat up to medium-high before the mince goes in.
  2. Add it and leave it for a minute or two to colour underneath, then break it into small pieces with a wooden spoon.
  3. Keep stirring and breaking it up until there is no pink left and bits are browning. If lots of liquid appears, keep going until it cooks off.
MashingShow

Mash while the food is hot and well drained — cold or watery food turns gluey.

  1. Drain well and let it steam in the colander for a minute to dry off.
  2. Put it back in the warm pan and press down repeatedly with a masher or fork until smooth.
  3. Add butter or milk a little at a time and season to taste.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.