Friday, March 17, 2017

[Healthy_Recipes_For_Diabetic_Friends] Pot Of Gold Shepherd's Pie - 17g Carbs, 2g Fiber, 5g Sugar


Pot Of Gold Shepherd's Pie - 17g Carbs, 2g Fiber, 5g Sugar


Total Time: 90 min
Prep: 15 min
Cook: 75 min
Servings: 6

1 lb grassfed 80% lean ground beef
1 Tbsp olive oil
1 medium onion, diced
2 medium carrots, diced
1 stalk celery, diced
2 cloves garlic, minced or pressed
2 Tbsp tomato paste
1 cup low sodium beef broth
2 cup baby spinach
1 (10oz bag) frozen butternut squash
2 Tbsp butter
1/4 tsp sea salt
1 1/2 cup shredded Dubliner Irish cheese

Preheat oven to 350 degrees F.

Brown ground beef in a large skillet over medium heat, breaking up and stirring until no pink is left, about 10 minutes. Remove cooked beef to a bowl, leaving the juices in the pan.

Swirl olive oil in the skillet over medium heat. Add the onion and cook until almost translucent, about 3 minutes.

Add carrots and celery to the onion and cook, stirring occasionally, until just softened, about 10 minutes.

Add garlic and tomato paste, stir to combine, and cook for another minute or two. Add the broth and mix well.

Combine the cooked ground beef with the vegetable mixture in a 13-inch by 9-inch baking dish, spreading into an even layer.

Spread the uncooked baby spinach in a layer on top of the ground beef.

In a large saucepan, bring 1 ½ cups of water to a boil. Drop in the frozen butternut squash and reduce heat to simmer. Cover and let steam for 5 minutes stirring occasionally, until warmed through and tender.

Drain squash and place in a food processor with the butter and salt. Process until smooth and fluffy.

Place dollops of the squash on top of the spinach layer, smoothing to create an even layer over the whole dish.

Sprinkle grated cheese on top of the squash layer and place the baking dish in the oven. Bake until the cheese is melted and the sides are bubbling, about 25 minutes. Remove from the oven and let cool for 10 minutes before serving.

Nutrition From:
Serves: 6
Serving Size: 9.2 oz
Nutrition per Serving: 401 Calories, 227 Calories From Fat, 25.4g Total Fat, 11.6g Saturated Fat, 0.8g Trans Fat, 100mg Cholesterol, 445mg Sodium, 17g Total Carbs, 2g Dietary Fiber, 5g Sugar, 29g Protein
Vitamin A: 158% - Vitamin C: 19% - Calcium: 23% - Iron: 20%


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