Mini Shepherd’s Pies Makes: 4 servings Active time: 30 minutes Total: 40 minutes Equipment: Four 10-ounce broiler-safe ramekins Heart Health Diabetes Weight Loss Gluten Free In EatingWell’s take on Shepherd’s Pie, we replace the potato topping with convenient, delicious frozen squash puree. And they’re baked in individual ramekins to guarantee perfectly sized servings and help you get it on the table fast. 2 teaspoons extra-virgin olive oil 1/2 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 1 ounces baby spinach, chopped 3/4 teaspoon salt, divided 1/2 teaspoon garlic powder, divided 2 12-ounce packages frozen winter squash puree, thawed 1/3 cup finely shredded Parmesan cheese 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 begin - ning 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, scrap - ing 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, 1/4 teaspoon salt and 1/4 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 1/2 teaspoon salt and 1/4 teaspoon garlic powder. Divide the meat mixture among four 10-ounce broiler-safe ramekins. Top each with about 1/2 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.
Per serving: 336 calories; 13 g fat (5 g sat, 3 g mono); 70 mg cholesterol; 26 g carbohydrate; 0 g added sugars; 29 g protein; 5 g fiber; 708 mg sodium; 421 mg potassium. Nutrition bonus: Vitamin A (175% daily value), Vitamin C (50% dv), Zinc (33% dv), Calcium (15% dv). Carbohydrate servings: 1 1/2 Exchanges: 1 starch, 1 vegetable, 2 lean meat, 1/2 fat EatingWell Healthier Recipes © Eating Well, Inc. 3 Quick Roast Chicken & Root Vegetables Makes: 4 servings Active time: 45 minutes Total: 45 minutes Heart Health Diabetes Weight Loss Gluten Free Roasted chicken in 45 minutes? No problem. This technique of starting bone-in chicken breasts on the stovetop and finishing them in a hot oven with vegetables gets a hearty dinner on the table in a hurry. While everything roasts, you still have time to make a quick pan sauce with shallot and Dijon mustard. Serve with a spinach salad. 1 pound turnips, peeled and cut into 1/2 - inch chunks 1 pound baby potatoes, quartered 2 tablespoons extra-virgin olive oil, divided 1 tablespoon chopped fresh marjoram or 1 teaspoon dried 3/4 teaspoon salt, divided 1/2 teaspoon freshly ground pepper, divided 1/4 cup all-purpose flour 1 cup reduced-sodium chicken broth 2 bone-in chicken breasts (12 ounces each), skin and fat removed, cut in half crosswise 1 large shallot, chopped 1 tablespoon Dijon mustard 2 teaspoons red- or white-wine vinegar 1. Preheat oven to 500°F. 2. Toss turnips, potatoes, 1 tablespoon oil, marjoram, 1/2 teaspoon salt and 1/4 teaspoon pepper together in a medium bowl.