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All of the Comfort. Less of the Calories

by | Oct 8, 2014 | Recipes

Treat your family to a home-cooked Fall staple – without the fear of derailing your diet plan. 

Shepard’s Pie

Makes: 4 servings

Active Time: 30 minutes

Total Time: 40 minutes

INGREDIENTS

  • 2 teaspoons extra-virgin olive oil
  • 1/2 cup chopped onion
  • 12 ounces 93%-lean ground beef
  • 2 tablespoons all-purpose flour
  • 1 tablespoon tomato paste
  • 1 cup reduced-sodium beef broth
  • 6 ounces baby spinach, chopped
  • 3/4 teaspoon salt, divided
  • 1/2 teaspoon garlic powder, divided
  • 2 12-ounce packages frozen winter squash puree, thawed
  • 1/3 cup finely shredded Parmesan cheese

PREPARATION

  1. Position rack in upper third of oven; preheat broiler.
  2. Heat oil in a large skillet over medium-high heat. Add onion and cook, stirring, until beginning to soften, about 2 minutes. Reduce heat to medium, stir in beef, flour and tomato paste, and cook, stirring, until the beef is mostly browned, about 3 minutes. Add broth, scraping up any browned bits with a wooden spoon. Bring to a boil and cook, stirring occasionally, until the broth is the consistency of thick gravy, about 4 minutes. Stir in spinach, 1/4 teaspoon salt and 1/4 teaspoon garlic powder; cook until the spinach is just wilted, about 1 minute. Remove from the heat.
  3. Place squash in a fine-mesh sieve and gently press on it to extract excess liquid. Transfer to a bowl. Stir in the remaining 1/2 teaspoon salt and 1/4 teaspoon garlic powder. Divide the meat mixture among four 10-ounce broiler-safe ramekins. Top each with about 1/2 cup of the squash. Place the ramekins on a baking sheet.
  4. Broil until heated through and bubbling around the edges, about 10 minutes. Sprinkle with cheese and broil until it is just melted, about 3 minutes more.

TIPS & NOTES

  • Make Ahead Tip: Equipment: Four 10-ounce broiler-safe ramekins

NUTRITION

Per serving: 310 calories; 13 g fat (5 g sat, 3 g mono); 70 mg cholesterol; 26 g carbohydrates; 29 g protein; 5 g fiber; 708 mg sodium; 421 mg potassium.

Nutrition Bonus: Vitamin A (175% daily value), Vitamin C (50% dv), Zinc (33% dv), Calcium (15% dv).