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Yields:
4 servings
Meal Type:
Main Dishes
Rating:
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Squash Topped Cottage Pies

A healthier version of a shepherd's pie using winter squash instead of potatoes for topping.

Ingredients

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.
  3. Reduce heat to medium, stir in beef, tomato paste and flour, and cook, stirring, until the beef is mostly browned, about 3 minutes.
  4. 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.
  5. 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.
  6. Place cooked 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.
  7. Top each with about 1/2 cup of the squash. 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.
  8. Note: based on recipe from Eating Well.
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Can I Have These Foods

on Dukan Diet (attack):
Food Group Avg Member Opinion 
Beef Products
*
Vegetables and Vegetable Products
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Cheese
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Grains, Pasta and Rice
*
Oils
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Soup
*
Spices and Herbs
*
food groups ordered by calorie contribution to recipe.


     
 

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Nutrition summary:

There are 323 calories in 1 serving of Squash Topped Cottage Pies.
Calorie break-down: 40% fat, 29% carbs, 31% protein.

Nutrition Facts
Serving Size 1 serving
 
Amount Per Serving
Calories from Fat 132
Calories 324
 
% Daily Values*
Total Fat 14.71g 23%
  Saturated Fat 6.05g 30%
  Polyunsaturated Fat 0.896g  
  Monounsaturated Fat 6.442g  
Cholesterol 66mg 22%
Sodium 894mg 37%
Potassium 1021mg  
Total Carbohydrate 23.77g 8%
  Dietary Fiber 3.3g 13%
  Sugars 5.25g  
Protein 25.2g  
 
Vitamin A 58% Vitamin C 41%
Calcium 21% Iron 20%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Values are based on USDA Nutrient Database SR18
16%
of RDI*
(324 calories)
16% of RDI
Calorie Breakdown:
 
Carbohydrate (29%)
 
Fat (40%)
 
Protein (31%)
Carbohydrates, 23.77g (29%) Fat, 14.71g (40%) Protein, 25.2g (31%)
* Based on a RDI of 2000 calories