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ST. Patty's Day Recipe

Mar 6, 2013

What is shepherd’s pie?

According to Wikipedia Shepherds pie is a meat pie with a crust of mashed potato. In early cookery books, the dish consisted of leftover roasted meat of any kind and actually was called a cottage pie. I have never heard of the term “cottage pie” but just in case you ever wanted to know technically shepherd’s pie is only for “lamb” with the crusted potatoes. If you are using any other type of meat or even meatless crumbles it would be technically called a “cottage pie”. Ok so enough fun facts here is the recipe there is definitely a good amount of sodium so you could adjust that if you found it necessary. Seeing how most St. Patty’s day menus are loaded with carbs, sugar, and salt this is a better alternative.


  • 2 teaspoons extra-virgin olive oil
  • 1/2 cup chopped onion
  • 12 ounces 93%-lean ground beef (or lamb, meatless crumbles, etc)
  • 2 tablespoons all-purpose flour
  • 1 tablespoon tomato paste
  • 1 cup reduced-sodium beef broth
  • 6 ounces baby spinach, chopped
  • 3/4 teaspoon salt, divided
  • 1/2 teaspoon garlic powder, divided
  • 2 12-ounce packages frozen winter squash puree, thawed (Personally I like fresh squash but it is more work)
  • 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 beginning 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, 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. 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: 310 calories; 13 g fat ( 5 g sat , 3 g mono ); 70 mg cholesterol; 26 g carbohydrates; 29 g protein; 5 g fiber; 708 mg sodium; 421 mg potassium.

Please enjoy the recipe and stay safe on St. Patty's day. Usually I would say stay safe and sober but I am sure I would be talking to the wind for this holiday.


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