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Personal Training in Concord - Individual Fitness

Mini Squash Shepherd's Pies

Replace the potato topping with frozen squash puree. And bake in individual ramekins to guarantee perfectly sized servings and help you get it on the table fast.

Ingridients:

  • 2 teaspoons extra-virgin olive oil
  • ½ 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
  • ¾ teaspoon salt, divided
  • ½ teaspoon garlic powder, divided
  • 2 12-ounce packages frozen winter squash puree, thawed
  • ⅓ cup finely shredded Parmesan cheese

Directions:

  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, ¼ teaspoon salt and ¼ 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 ½ teaspoon salt and ¼ teaspoon garlic powder. Divide the meat mixture among four 10-ounce broiler-safe ramekins. Top each with about ½ 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.
  • Equipment: Four 10-ounce broiler-safe ramekins
  • Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.

https://cdn.selectablemedia.com/mcz/images/9/94/940ab633bf9980057b07a5f9d000801f/0.gifNutrition information: Serving size: 1 mini pie Per serving: 310 calories; 13 g fat(5 g sat); 5 g fiber; 20 g carbohydrates; 29 g protein; 93 mcg folate; 71 mg cholesterol; 7 g sugars; 0 g added sugars; 11,103 IU vitamin A; 19 mg vitamin C; 176 mg calcium; 4 mg iron; 786 mg sodium; 902 mg potassium

From: EatingWell Magazine, January/February 2008



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