Savory cottage pie with lean minced beef under fluffy cauliflower-potato crust - Healthy Recipe | DietsPremium | Diets Premium
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Savory cottage pie with lean minced beef under fluffy cauliflower-potato crust
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Savory cottage pie with lean minced beef under fluffy cauliflower-potato crust

Weight Management Sports Nutrition Training-Nutrition Weight Loss Healthy Diet High-protein Diet Healthy Lifestyle
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
40 min
Portion
1
Cena (Lidl)
$0.56
Koszt / porcja
$0.56
Number of ingredients needed for preparation
10
Calories
504
Contains 504 calories per portion.
504 kcal
Protein/Portion
48g
Fat/Portion
17g
Carbs/Portion
41g
Fiber/Portion
~

Ingredients

Lean minced beef

Lean minced beef

150 Gram (150 Gram) • 200 kcal
B: 31.5g
T: 7.5g
W: 1.5g
200 kcal
Potatoes, Peeled, Raw

Potatoes, Peeled, Raw

#Potatoes #Peeled #Raw
120 Gram (120 Gram) • 85 kcal • $0.11
Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome
B: 2.4g
T: 0.1g
W: 18.7g
85 kcal
Cauliflower, raw

Cauliflower, raw

#Cauliflower #Kohlrabi #Raw
150 Gram (150 Gram) • 33 kcal • $0.26
Cabbage Mugwort-Celery-Spice Syndrome Latex-Fruit Syndrome Salicylates
B: 2.7g
T: 1g
W: 3.2g
33 kcal
Tomato passata

Tomato passata

80 Gram (80 Gram) • 19 kcal
B: 1g
T: 0.2g
W: 3.2g
19 kcal
Carrot, Steamed (Without Addition of Salt)

Carrot, Steamed (Without Addition of Salt)

#No Added Salt #Steamed #Carrot #Carrots
60 Gram (60 Gram) • 23 kcal • $0.05
Carrot Birch Pollen-Related Oral Allergy Syndrome Latex-Fruit Syndrome
B: 0.4g
T: 0.2g
W: 4.8g
23 kcal
Frozen Green Peas

Frozen Green Peas

#Green Peas
40 Gram (40 Gram) • 38 kcal • $0.07
Peas
B: 2.6g
T: 0.2g
W: 6.5g
38 kcal
Greek yogurt 2%

Greek yogurt 2%

30 Gram (30 Gram) • 21 kcal
B: 2.7g
T: 0.6g
W: 1.1g
21 kcal
Low-fat grated mozzarella

Low-fat grated mozzarella

20 Gram (20 Gram) • 36 kcal
B: 4.8g
T: 1.7g
W: 0.3g
36 kcal
Olive Oil

Olive Oil

#Olive Oil
5 Mililiter (5 Mililiter (5 g)) • 45 kcal • $0.06
Olive
B: 0.1g
T: 5g
W: 0g
45 kcal
Dried Thyme

Dried Thyme

2 Gram (2 Gram) • 6 kcal • $0.01
Mugwort-Celery-Spice Syndrome
B: 0.2g
T: 0g
W: 1.2g
6 kcal

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Calorie Requirement Coverage

Calorie Requirement Coverage
19%

This recipe covers 19% of your daily calorie requirement.

Recipe: 504 kcal • Your requirement: 2638 kcal

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Recipe preparation steps

1
Steam potatoes and cauliflower florets until fork-tender, then mash together with a splash of milk and grated nutmeg into a creamy puree.
2
Brown lean minced beef in a pan with onion, garlic, grated carrot, and fresh thyme, then simmer with tomato passata.
3
Transfer meat filling into a casserole dish, crown with the cauliflower mash, and bake at 200°C for 25 minutes until bubbling and golden.
4
Transfer beef and vegetable mixture into a small baking dish, spread the cauliflower-potato mash evenly on top, and sprinkle with grated mozzarella light.
5
Bake in an oven preheated to 200°C for about 15 minutes until the cheese is nicely golden and bubbly.
Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 porcja)

Macronutrient Distribution 1 porcja
504 kcal
Protein
48.4g
Fat
16.5g
Carbs
40.5g
Savory cottage pie with lean minced beef under fluffy cauliflower-potato crust
Bio-Analysis Recipe

Savory cottage pie with lean minced beef under fluffy cauliflower-potato crust

504 kcal B: 48.4g T: 16.5g W: 40.5g
Glycemic Load
IG 65 ŁG 26
High
Workout Window
60-90 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 85 nutrients organized by category and RDA coverage.
Contains allergens 8
Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome Cabbage Mugwort-Celery-Spice Syndrome Salicylates Carrot Peas Olive
BioNutrition OS Engine High (GL ≥ 20)

Blood Glucose Curve & Glycemic Index

Projected postprandial glucose and insulin response

Blood Glucose Curve (0-180 min)
62 min • Glucose: ~118.7 mg/dL • Insulin: 61.4 µIU/mL
70 90 120 140 160 140 mg/dL ~118.7 mg/dL (62m) 0m 15m 30m 45m 60m 90m 120m 150m 180m
Glycemic Load GL
26.3 / serving
Net carbohydrates: 36g
Glycemic Index IG
65 / 100
Peak glucose concentration
~118.7 mg/dL
Estimated peak time: 62 min
Fat and fiber buffer
-48% of peak
Slowing dietary fiber: 4.5g
Clinical insights: High fat and fiber content flattens the glucose peak by up to 48%. Energy is released slowly and steadily, preventing a postprandial crash.
Full bio-analysis & interactions
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