Friday, 14 March 2014

Recipe: Caribbean 'Cottage Pie' with Green Plantain Tostones

I didn't manage my 20 minute run this morning: apparently my squats and half an hour rowing yesterday played havoc on my legs so they ached like mad today. :( I still managed to run for the full length of time, but had to break it up into a 10-minute and two 5-minute runs interspersed with walking. But I guess that's better than nothing, and I did manage some time on the bike afterwards as well.

Although I've got a couple of recipes to post waiting in 'draft' form, they need a little tweaking first, so I thought I'd post this one today, of what I created for dinner last night because it was unbelievably delicious!

I love to spice meats up with Jerk spices before cooking, and thought I'd create a fusion recipe using some of my favourite ingredients - Lo and behold, the Caribbean-influenced Cottage Pie was born.



This used lean pork mince with jerk spices, topped with sweet potato mash. We went the whole hog and had it with twice-fried plantains (aka tostones) as I've never cooked them before, and some sugar snap peas. Plus there was plenty left for me to have it for lunch today as well :)

450g lean minced pork
400g sweet potato (cubed)
1 medium onion (diced)
80g frozen peas (I used petits pois)
1 chicken stock cube
1 tbsp jerk spice (add to taste)
1 tbsp cornflour
Salt & pepper

Preheat over to 180 C

1) Boil the cubed sweet potato in salted water until tender, drain, mash and set aside.
2) Stir-fry the pork mince and onion in a non-stick frying pan until browned, before adding the peas.
3) Crumble over the stock cube and then thoroughly stir through the jerk spice, cornflour salt and pepper.
4) Add enough water to create a little 'sauce' coating the meat mixture.
5) Transfer the pork to an oven dish and top evenly with the sweet potato mash. Place in the middle of the oven for 15 minutes or so until lightly crispy on the top.

This will make 4 regular servings at 322 cals, 29g carbs, 12g fat and 25g protein
(or 3 hungry-person servings at 430 cals, 39g carbs, 16g fat and 33g protein)

Optional: Whilst the cottage pie is in the over, make your tostones!

1 large plantain
Oil for frying
Sea salt

6) Slice the top and tail off a large plantain. Peel, and slice into half-inch rounds.
7) Heat 2 tbsp oil (I used groundnut, but coconut would also be good) in a frying pan and fry the plantain slices on each side for about a minute. Remove to a couple of pieces of kitchen roll.
8) With the back of a wooden spatula or spoon, flatten the slices to about half their height and return to the pan, adding a little more oil if required and frying until golden brown.
9) Drain onto fresh sheets of kitchen roll to remove excess oil and sprinkle with a little sea salt before serving.

Enjoy! x


Today's Workout:
Walking (brisk, 3.8 mph) = 23 minutes (7, 5, 5, 5)
Running (slow (but getting faster!), 5.8 mph) = 20 minutes (10, 5, 5)
Stationary Bike (moderate, 90+ rpm, L7) = 13 minutes

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