Tuna Cottage Pie! Budget! Low Carb!

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Tuna Cottage Pie! Low Carb!Recipe, words & images by Alethea Mauro

This is a great budget meal that is easy to prepare, low in carbohydrates, yet is full of flavour.


(serves up to 6 people)

2 spring onions or one leek

3 cloves garlic, crushed

3 cups of grated vegetables (e.g. zucchini, carrot, pumpkin, sweet potato)

425g tinned tuna in olive oil or spring water (I use tuna in olive oil as it has more flavour)

700g bottle of Passata

½ cup kalamata olives

2 Tbsp. capers

200 mls water

2Tbsp Olive oil + extra to drizzle

1 Large head of cauliflower

½ cup of natural yoghurt

Sea Salt



Pre heat oven to 180 degrees. Line a baking tray with baking paper (optional).

Cut cauliflower into small florets and place on baking tray, drizzle with olive oil and place in the oven for approximately 30 minutes or till the cauliflower is browning on the edges (leave oven on to keep warm for browning of Cottage Pie)

Meanwhile, heat oil in a large heavy based saucepan over a medium heat.

Add spring onions and garlic and sauté for 2-3 minutes or until softened.

Add grated vegetables and continue to cook until the vegetables are tender.

Pour in the Passata; add the tuna, capers, olives and water. Turn the heat down to low and allow the sauce to simmer until most of the liquid has reduced (approx. 20-30 minutes) – you still want the mixture to be moist.

Season with salt and pepper to taste, however, as the capers and olives add saltiness you may not need to add salt at this stage.

Spoon the tuna mixture into a ceramic baking dish.

Place the roasted cauliflower into your food processor, add the yoghurt and whiz until you get a smooth pureed mixture. Add salt and pepper to taste and then either pipe or spoon mixture over the top of tuna mixture and place into the oven to brown. The cottage pie is ready once the cauliflower puree is a nice light golden brown.

The cottage pie is delicious served with a fresh salad or some steamed greens.


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