This week is National Curry Week in the UK. I adore curry and have come up with a few bariatric-friendly versions since I had my surgery and you can find many of them in the links below to recipes on the website. This year however I decided to opt against developing another recipe for a curry but instead to tinker with something most post-op patients (and their families) can enjoy from the purée (Amber Stage of eating) right through to what I call ‘eating For life’. It also doesn’t require a huge long list of spices nor a long preparation time. It’s simply ….
a recipe for a Shepherd’s Pie but with a spicy Indian flavour to it. OK this might cause screams of horror from the purists (and I don’t pretend that it is an authentic curry recipe for aficionados) but it sure hits the spot when you want a mid-week familiar favourite with a hint of something a tad more spicy.
I used a Rogan Josh paste in my recipe (you’ll doubtless have your own favourite) but to be honest use any mild, medium or hot paste or even curry powder to taste. What I do think makes a difference is adding a little turmeric to the potato topping (and I have made this with regular potato, sweet potato and even cauliflower mash topping – all work well). Enjoy and curry some favour and flavour!
ROGAN JOSH SHEPHERD’S PIE
800g/1¾ lb extra lean minced/ground beef or lamb
1 large onion, finely chopped
300ml/1¼ cups passata (smooth crushed tomatoes)
1 beef or lamb stock/bouillon cube
about 1 tbsp Rogan Josh curry paste (or other preferred paste or curry powder to taste)
salt and freshly ground black pepper
1 kg/2¼ lbs large floury potatoes, peeled and diced
2-3 tbsp natural yogurt
about 1 tsp turmeric (optional)
4 tbsp grated low-fat cheese (optional)
- Preheat the oven to 150 C/300 F/gas mark 2.
- Cook the beef or lamb in a non-stick, ovenproof pan until browned. Add the onion and cook for a further 5-10 minutes until softened.
- Add the passata, crumbled stock/boullion cube, curry paste and salt and pepper to taste, mixing well. Cook for 5 minutes.
- Cover and cook in the oven for 1 hour, then increase the oven temperature to 200 C/gas mark 6.
- Meanwhile, cook the potatoes in boiling water until soft, then drain and mash to a purée with the yogurt and turmeric if used.
- Transfer the meat mixture to a large or 6 individual baking dishes and top with the mash. Sprinkle with grated cheese if liked and bake for 20-25 minutes until browned. Serve with vegetables in season.
WLS PORTION: ½-1
* suitable for freezing
Calories (without cheese and using extra lean beef): 345
Image courtesy of Food52