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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 bruno siluca's own diet :
Food Group Avg Member Opinion 
Beef Products
Vegetables and Vegetable Products
Cheese
Grains, Pasta and Rice
Oils
Vegetables and Vegetable Products
Soup
Vegetables and Vegetable Products
Spices and Herbs
Vegetables and Vegetable Products
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
324
 
% Daily Values*
Total Fat
14.71g
23%
Saturated Fat
6.05g
30%
Trans Fat
-
Polyunsaturated Fat
0.896g
Monounsaturated Fat
6.442g
Cholesterol
66mg
22%
Sodium
894mg
37%
Total Carbohydrate
23.77g
8%
Dietary Fiber
3.3g
13%
Sugars
5.25g
Protein
25.2g
Vitamin D
-
Calcium
840mg
84%
Iron
14.04mg
78%
Potassium
1021mg
29%
Vitamin A
11600IU
232%
Vitamin C
97.8mg
163%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
16%
of RDI*
(324 calories)
16% of RDI
Calorie Breakdown:
 
Carbohydrate (29%)
 
Fat (40%)
 
Protein (31%)
* Based on a RDI of 2000 calories


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