Vitamin A is key to helping promote the growth and health of cells and tissues throughout the body, including the hair and scalp. Vitamin A gets delivered to our bodies in two ways: from plant and animal sources. Hair healthy plant sources include red, yellow and orange fruits and vegetables like carrots as well as some dark green leafy vegetables. Some heavy-hitter animal sources for vitamin A include liver, fish oil, eggs and fortified milk.
Every week we will post a recipe for a meal with high levels of vitamins known to help promote healthy cell and tissue growth.
In our version of shepherds pie we replace the potato topping with squash, for added vitamin A.
Makes: 4 servings
- 2 teaspoons extra-virgin olive oil
- 1/2 cup chopped onion
- 12 ounces extra-lean ground beef
- 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
- 1/3 cup finely shredded Parmesan cheese
- Position rack in top third of oven; preheat.
- Heat oil in a large pan over medium-high heat. Add onion and cook, stirring, until beginning to soften after about 2 minutes. Reduce heat to medium, stir in extra-lean beef, flour and tomato paste, and cook, stirring, until the beef is mostly browned, after 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.
- 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 oven-safe ramekins. Top each with about 1/2 cup of the squash. Place the ramekins on a baking sheet.
- Bake until heated through and bubbling around the edges, about 10 minutes. Sprinkle with cheese and bake until it is just melted, about 3 minutes more.
TIPS & NOTES
- Make Ahead Tip: Equipment: You’ll need four 10-ounce oven-safe ramekins
Per serving: 310 calories; 13g fat ( 5g sat , 3g mono ); 70mg cholesterol; 26g carbohydrates; 29g protein; 5g fiber; 708mg sodium; 421mg 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