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Health – Pecs Pie and Peas for Extra Calories

Pecs, pies and measuring tape

We transform the classic cottage pie into a muscle-building miracle dish
 

 
pecs pies and measuring tape

 

 

Think-big cottage pie

Ground lean beef packs crucial extra calories and protein into the meat of this muscular offering, and mixing egg yolks in with the spuds means there’s a super-size secret in the topping. ”Yolks are a nutrient dense, antioxidant-rich, vitamin-and-mineral-loaded portion of the egg,” says certified nutritionist Mike Geary, founder of truthaboutabs.com.

And while you may be getting plenty of whites from your protein shakes, according to Geary: “The protein in egg whites isn’t as powerful without the yolks to balance out the amino acid profile and make the protein easier for your body to absorb. Plus, free-range egg yolks are loaded with muscle-nourishing omega-3 fatty acids.” Omelette for breakfast too then.
Vital Stats: Per serving 861 calories, 45g fat, 17g sat fat, 47g protein, 43g carbs (serves 3)

Ingredients

1 large onion
2 cloves garlic
1 stalk celery
1 medium carrot
1 sprig thyme
1 tbsp Worcestershire sauce
2 tbsp tomato paste
250ml vegetable stock
Salt, pepper and olive oil
550g ground lean beef
125ml red wine
80ml semi-skimmed milk
4 large potatoes
2 egg yolks

Method

Four steps to oven-baked muscle or pie-powered gut shrinkage

Step 1: The meat
Preheat the oven to 200C. Heat the meat in a large, deep frying pan over a high heat. No oil necessary, just sprinkle on a little salt and pepper, add the thyme and fry until browned. This should take about 10 minutes, but stir frequently to break up the meat. Once browned, transfer to a sieve and leave over the sink to drain off excess fat.

Step 2: The veg
While the beef is ridding itself of the stuff you don’t want in your arteries and the chicken, espresso and gravy granule combo is convincing your other half that she really shouldn’t have let you loose in the kitchen after all, get on with stage two. You need to peel and finely chop the onion, garlic, carrot and celery. Use the sharpest knife you have. Watch those fingers. Give the pan you used to brown the meat a quick wipe, drizzle in a little olive oil with a Mediterranean flourish, then stick the chopped veg. Cook over a medium heat for about 5 minutes until it all softens up. Flamboyant stirring and Gordon Ramsay impersonation optional.  

Step 3: The flavour
Open the wine. You’ll need about half a glass for the pie and the most accurate method of measuring is to pour yourself a full glass and drink the other half. Scientific fact. Return the minced beef back to the pan along with the veg, add the wine and cook until it’s reduced in volume so just half of the liquid remains.

Stick the chicken back in the pan with the veg; add the anchovy paste and fry for a few minutes.  Then add the marsala and let it heat up until it bubbles for a minute. Add the tomato paste, Worcestershire sauce and vegetable stock.  Bring to the boil, then turn the heat down and let everything simmer for 30 minutes. Stir occasionally and wait for the mixture to thicken. Add more salt and pepper to taste.

Step 4: The spuds
While the sauce thickens peel the spuds, chop into 2.5cm chunks and rinse. Then stick them in a pot of salty water and boil over medium high heat for 12 minutes. Drain and mash. Mix the egg yolks into the mash. Transfer the frying pan mixture into a casserole dish, and then add the potato topping a spoonful at a time, working from the edge inwards. Rake some furrows so you’ll get some nice crispy bits and bake for 30 minutes in your pre-heated oven. Enjoy

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