There is a way to eat nutritious without spending a fortune. Chef Kathy Wickert from the Giant Super Food Store in Camp Hill says using lean ground beef is an inexpensive foundation for lots of healthy recipes. Including this one - Mini Shepherd's Pies with Butternut Squash! Get all the delicious details below! Start cooking!
MINI SHEPHERD'S PIES
Position rack in upper third of oven; preheat broiler.
¡¤ Heat oil in a large skillet over medium-high heat.
¡¤ Add onion, carrot, celery, and cook stirring, until they begin to soften, about 2 minutes.
¡¤ Reduce heat to medium and stir in beef, flour and tomato paste, and cook, stirring, until the beef is mostly browned, about 3 minutes.
¡¤ Add broth, garlic powder, pepper and scrape up any browned bits from the pan 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 the peas and mix well; remove from the heat.
¡¤ Divide the meat mixture among four 10-ounce broiler-safe dishes or ramekins.
¡¤ Top each with 1/2 cup of the mashed squash.
¡¤ Place the ramekins on a baking sheet.
¡¤ Broil until heated through and bubbling around the edges, about 5 - 8 minutes.
Per serving : 384 calories; 6 g fat; 2 g saturated fat; 24 mg cholesterol;
32 g carbohydrates; 12 g protein; 5 g fiber; 411 mg sodium
MASHED BUTTERNUT SQUASH
Makes 2 cups
2 ¨ö pounds butternut squash or 2 pounds peeled & cubed squash
1 tablespoon Giant buttery spread
¨ù teaspoon Giant salt
1/4 teaspoon Giant freshly ground pepper
¨ù cup Giant nonfat milk
Preheat oven to 400¢ª.
¡¤ Cut squash in half and roast flesh-side down on a parchment lined sheet pan with sides until fork tender, approximately 30 minutes.
¡¤ Scoop the flesh from the squash and mix with the buttery spread, salt, pepper, and evaporated milk.
Per serving: 106 calories, 2 g fat, 1 g saturated fat, trace cholesterol,
151 mg sodium, 23 g carbohydrate, 3 g fiber, 2 g protein