Low GI Pilchard Pie

Note: The credit for this recipe goes to the writers of the book Eating for Sustained Energy 2 , but I've applied some panel-beating to it here and there to suit my own needs :)

Crust
2 large potatoes, boiled and mashed.
1 can of baked beans in tomato sauce
1 eggwhite, beaten
5ml baking powder
4 tbsp oats


To make the crust, mash/blend all of the above together in a mixing bowl, then spread it evenly over the bottom of a grease lined pie dish. I find it helps to run it through a blender for a bit to get it smooth.


Filling
5 ml Oil
1 large chopped onion
1 tin of Pilchards in tomato sauce
4 tbsp Mayonnaise (try to use low fat if you're dieting)
4 tbsp freshly chopped parsley
1/2 tsp dried herbs
1 tbsp vinegar or lemon juice
1 egg, beaten (I often add the additional yolk from the crust ingredients here as it does no harm to have some extra egg)
1 tsp crushed garlic
Cheddar cheese to cover the dish (30g is a nice amount if your use of cheese is limited.)

Method:

1. Fry the chopped onion in the oil until browned.

2. Drain the pilchards of the tomato sauce (don't discard this yet!) and mash them fine with the mayonnaise, onions, parsley, herbs, vinegar or lemon juice, egg and garlic.

3. Scoop the mixture into the crust and spread evenly. Spread the tomato sauce from the pilchards over the top as best you can, then cover with the grated cheese.


4. You can bake this in an oven at about 180 degrees for about 25-30 min. If you plan to microwave it, hold off on adding the cheese till the last 10 minutes of the cooking time. I usually microwave it for about 30 - 40 minutes until you can stick a knitting needle in there and not get gooey stuff when you pull it out.