Shepherd’s Pie with “Squashed” Potatoes

Meat and Vegetables

1 ½ lbs extra lean ground beef

1 cup chopped yellow onions

2 teaspoons minced garlic

1 teaspoon paprika

½ teaspoon dried thyme

1 cup frozen peas and carrots blend

1 cup frozen or canned corn

⅔ cup reduced-sodium beef broth

2 tablespoons chili sauce (such as Heinz)

1 ½ tablespoons all purpose flour

1 tablespoon Worcestershire sauce

¼ teaspoon each salt and freshly ground pepper

Potato Topping

2 lbs Yukon Gold potatoes, peeled and cut into large chunks

2 cups (about ½ lb or 250 g) peeled and chopped butternut squash

½ cup light sour cream

½ cup + 2 tablespoons freshly grated parmesan cheese

¼ teaspoon salt

Dash nutmeg

Chopped fresh parsley for garnish, optional

Meat and Vegetables

1)    To make filling, cook beef, onions, and garlic in a large pot or skillet over medium-high heat until meat is no longer pink and onions are tender. Stir in paprika and thyme. Cook 1 more minute. Add peas and carrots and corn. Mix well.

2)    In a medium bowl or measuring cup, whisk together broth, chili sauce, flour and Worcestershire sauce. Add to meat mixture in pot, along with salt and pepper. Reduce heat to medium-low. Let simmer, uncovered, for 5 minutes. Mixture will thicken slightly. Remove from heat, cover and keep warm while you prepare potato topping.

Potato Topping

1)    To make topping, place potatoes in a large pot and cover with water by 2 inches (salt water if desired). Bring to a boil. Add squash. Cook until both potatoes and squash are tender, about 12 to 14 minutes. Drain potatoes and squash in a colander. Return to pot. Sprinkle ½ cup Parmesan over vegetables. Cover with lid and let stand 1 minute for cheese to melt. Add sour cream, salt and a tiny dash of nutmeg. Mash well using potato masher. Try to get out as many lumps as possible.

2)    To assemble casserole, spread meat mixture evenly over the bottom of a 2-quart casserole dish. Top with potato/squash mixture. Fluff with fork so small peaks are formed. Sprinkle remaining 2 tbsp Parmesan over potatoes. Bake at 375°F for 25 minutes, until bubbly around edges and completely heated through. Remove from oven. Sprinkle top with chopped fresh parsley, if desired. Let stand for 5 minutes before serving.

Serves 6

Per serving: 462 calories, 14 g fat, 5.8 g fiber