Photo: Erik Putz
Sweet potatoes and lentils pack a punch of fibre and protein to this adorable individual-sized dish.
1 medium sweet potato, peeled and cut into 1-in. chunks
1 cup dried red lentils
3 tbsp butter, divided
1 tsp salt, divided
1 onion, finely chopped
1 celery stalk, finely chopped
450 g lean ground beef
2 tbsp tomato paste
1 tbsp all-purpose flour
1 1/2 cups low-sodium beef broth
1 tbsp Worcestershire sauce
1 cup frozen green peas
Combine sweet potato, lentils and enough water to cover in a medium pot. Bring to a boil, then reduce heat to medium and gently boil until potato is tender, 12 to 15 min. Drain and return to pot. Add 2 tbsp butter and 1/2 tsp salt and mash until smooth.
Melt remaining 1 tbsp butter in a frying pan over medium-high. Cook onion and celery until soft, 3 to 4 min. Add ground beef, stirring often, until no pink remains, 4 to 5 min. Stir in tomato paste and flour until combined, about 1 min. Add broth, Worcestershire sauce and remaining 1/2 tsp salt. Bring to a boil, then reduce heat to medium and cook until saucy, about 8 min. Stir in peas for last 2 min.
Preheat broiler. Divide beef mixture among 6 1-cup ramekins on a baking sheet, then top with sweet potato mixture. Broil until peaks are browned, 5 to 6 min.
Calories 392, Protein 26g, Carbohydrates 35g, Fat 17g, Fibre 7g, Sodium 696mg.
Excellent source of vitamin a.
Instead of making individual cottage pies, use a 10-in. wide oven-safe frying pan for beef mixture. Spread potato mixture over beef mixture and broil until golden brown, 2 to 3 min.
Originally published in the Today’s Parent January/February 2020 issue. Photo by Erik Putz.
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