• Welcyon

Mini Shepherd's Pies Recipe

St. Paddy's Day is on its way! What better way to celebrate than with healthy and delicious miniature shepherd's pies? Thanks to spinach and winter squash, this dish packs some powerful nutrients that help your body stay fueled and offer great health benefits. Perhaps it's just the luck of the Irish that makes this dish both tasty and good for you.

Did you know?

- Spinach promotes carotenoids, which have anti-inflammatory and anti-cancerous properties, and are great for eyesight.

- Winter squash supports the immune system with high levels of vitamin A, plus it's naturally fat-free, and has antioxidant, anti-diabetic, and insulin-regulating properties.

Ingredients (Serves 4*)

- 2 teaspoons extra-virgin olive oil - ½ cup onion, chopped - 12 ounces 93% lean ground beef - 2 tablespoons all-purpose flour - 1 tablespoon tomato paste - 1 cup reduced-sodium beef broth6 ounces baby spinach, chopped - ¾ teaspoon salt, divided - ½ teaspoon garlic powder, divided - 2 12-ounce packages frozen winter squash puree, thawed - ⅓ cup finely shredded Parmesan cheese


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. 3. Reduce heat to medium, stir in beef, flour, and tomato paste, and cook, stirring, until the beef is mostly browned, about 3 minutes. 4. Add broth & bring to a boil and cook, stirring occasionally, until the broth is the consistency of thick gravy, about 4 minutes. 5. Stir in spinach, ¼ teaspoon salt and ¼ teaspoon garlic powder; cook until the spinach is just wilted, about 1 minute. Remove from the heat. 6. Place squash in a fine-mesh sieve and gently press on it to extract excess liquid. Transfer to a bowl. Stir in the remaining ½ teaspoon salt and ¼ teaspoon garlic powder. 7. Divide the meat mixture among four 10-ounce broiler-safe ramekins. Top each with about ½ cup of the squash. 8. Place the ramekins on a baking sheet & 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.

*Equipment: Four 10-ounce broiler-safe ramekins

Original recipe from EatingWell.com


©2019 by Welcyon, Fitness for life.