Low-GI Cottage Pie with Carisma Potatoes

• 1 tsp extra virgin olive oil
• 100 g middle rasher bacon, chopped
• 1 pcs onion, finely diced
• 1 pcs carrot, peeled and finely chopped
• 1 pcs celery stalk, trimmed and finely chopped
• 2 pcs large garlic cloves, crushed
• 500 g lean beef mince
• 1 tbsp tomato paste, no added salt
• 250 ml red wine
• 1 tbsp fresh thyme, finely chopped
• 0.5 tsp freshly ground black pepper
• 1 cup frozen peas
• 1 tbsp all-purpose flour
• 250 ml reduced salt beef stock
• 1 pcs bay leaf
• 1000 g Carisma potatoes, peeled and halved
• 80 ml reduced fat milk
• 50 g grated reduced fat cheddar cheese

• 1 tsp extra virgin olive oil
• 3.5 oz middle rasher bacon, chopped
• 1 pcs onion, finely diced
• 1 pcs carrot, peeled and finely chopped
• 1 pcs celery stalk, trimmed and finely chopped
• 2 pcs large garlic cloves, crushed
• 1.1 lb lean beef mince
• 1 tbsp tomato paste, no added salt
• 1.1 cups red wine
• 1 tbsp fresh thyme, finely chopped
• 0.5 tsp freshly ground black pepper
• 1 cup frozen peas
• 1 tbsp all-purpose flour
• 1.1 cups reduced salt beef stock
• 1 pcs bay leaf
• 2.2 lb Carisma potatoes, peeled and halved
• 5 tbsp reduced fat milk
• 1.8 oz grated reduced fat cheddar cheese

👨‍🍳 Anleitung

1. 1

   Preheat your oven to 200°C (400°F). Position the rack in the center of the oven for even cooking.

2. 2

   Warm the olive oil in a large non-stick casserole dish or deep skillet over medium-high heat. Add the chopped bacon and sauté for 4-5 minutes until it turns golden and releases its fat, stirring occasionally to prevent sticking.

3. 3

   Add the diced onion, chopped carrot, celery, and crushed garlic to the pan with the bacon. Cook for 5-6 minutes, stirring frequently, until the vegetables soften and the onion becomes translucent. This vegetable base adds crucial fiber to slow glucose absorption.

4. 4

   Increase heat slightly and add the lean beef mince to the pan. Break it apart with a wooden spoon and cook for 6-8 minutes until completely browned with no pink remaining. Stir in the tomato paste, red wine, chopped thyme, black pepper, and frozen peas. Bring the mixture to a vigorous boil, then reduce heat to medium-low and simmer for 8-10 minutes until the liquid reduces by about one-third.

5. 5

   Sprinkle the flour over the meat mixture and stir thoroughly to combine. Pour in the beef stock and add the bay leaf. Continue simmering for 10-12 minutes, stirring occasionally, until the sauce thickens to a rich, gravy-like consistency. Remove from heat, discard the bay leaf, cover the pan, and set aside while you prepare the potato topping.

6. 6

   While the meat simmers, place the halved Carisma potatoes in a large saucepan and cover with cold water. Bring to a boil over high heat, then reduce to medium and cook for 15-18 minutes until the potatoes are completely tender when pierced with a fork. Drain thoroughly and return the potatoes to the hot pan. Add the reduced-fat milk and mash vigorously until completely smooth and creamy with no lumps remaining.

7. 7

   Transfer the meat mixture to an oven-proof baking dish (approximately 23x30cm or 9x13 inches) and spread it evenly across the bottom. Spoon the mashed Carisma potatoes over the meat layer, spreading carefully to cover completely and create an even surface. Use a fork to create decorative ridges on top if desired—these will crisp beautifully. Sprinkle the grated reduced-fat cheddar cheese evenly over the potato layer.

8. 8

   Place the assembled cottage pie in the preheated oven and bake for 28-32 minutes until the top turns golden brown and the cheese melts and bubbles. For extra color, you can finish under the broiler for 2-3 minutes, watching carefully to prevent burning. Allow to rest for 5 minutes before serving to let the layers set, making it easier to portion and maximizing the blood sugar benefits by allowing the dish to cool slightly.

📊 Nährwerte pro Portion

🔄 Niedrigere GI-Alternativen

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