Vegetarian Cottage Pie by Kate Harrison

A great heart warming vegetarian recipe for all the family.  Only 285 calories per serving!  My calculations are a little bit different from Kate's only because I have kept them in line with the vitamin k calculations within my Warfarin, Vitamin K and Protein book.  I prepare this early or the night before to save me time.  If you want a vegan option then just make substitutions for the creme fraiche and skimmed milk.  

 

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Values per serving

Vitamin K (mcg)            206.7

Protein (g)                    10.85

Calories (kcal)             285.7

Fat (g)                           9.64

chicken curry food recipe

To make you will need

1 cal                cooking Spray

1 medium        onion, peeled and finely chopped

2 medium        carrots, peeled and finely chopped

2 sticks            celery, finely chopped

Salt and pepper

2 cloves           garlic, finely chopped

200g                chestnut mushrooms, sliced

3 sprigs            fresh thyme, leaves picked

2                      fresh bay leaves

300g                tinned or pre-cooked green or Puy lentils

200ml              vegetable stock

200g                baby spinach leaves, chopped

2 tsp                mushroom ketchup

 

FOR THE TOPPING

650g                floury potatoes, peeled, chopped into even sized pieces

2 tbsp              half fat crème fraiche

1 tbsp              Dijon mustard

2 tbsp              semi-skimmed milk

1 medium        leek, finely sliced

Method from Kate Harrison

  • Spray a large nonstick saucepan with 1-cal cooking spray. Add the onion, carrots and celery, season with salt and pepper and fry over a medium heat for 5 minutes. Add a splash of water to help them steam.
  • Stir in the garlic and mushrooms, turn up the heat and cook for about 4 minutes.
  • Add the thyme, bay leaves, lentils and stock and simmer for 3-4 minutes. Stir in the spinach and mushroom ketchup and leave for 2 minutes, until wilted.
  • While the lentils are cooking, tip the potatoes for the topping into a pan of salted water and boil
    for about 15 minutes until tender. Drain well, then mash with the crème fraiche, mustard and milk,
    and season well.
  • Steam the leek over a pan of boiling water for 3-4 minutes until tender and then stir into the mash.
  • Preheat the oven to 200C/400F/gas mark 6. To assemble the pie, spoon the lentil mixture into
    a 1-litre ovenproof dish and top with the mash. Bake for 30 minutes, until piping hot throughout
    and the topping is golden brown. 

    Vitamin K reductions:

    • This is a high Vitamin K food, I use this to reduce my INR sometimes. You need to remember that it’s not only high in vitamin K but also protein from the lentils.
    • However if you do not want to have a high vitamin K meal, why not remove the spinach. It will give you per serving, Vitamin K = 9.27mcg, Protein = 10.76g, Fat = 9.24g and Calories = 273.7g

     

    Web address for Kate’s recipe: https://www.dailymail.co.uk/home/you/article-2481611/Get-shape-Christmas-The-best-vegetarian-cottage-pie.html

    Or see it in her book: The Ultimate 5:2 Recipe Book by Kate Harrison

    Stir in the garlic and mushrooms, turn up the heat and cook for about 4 minutes
    Add the thyme, bay leaves, lentils and stock and simmer for 3-4 minutes. Stir in the spinach and mushroom ketchup and leave for 2 minutes, until wilted.

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