HEALTHY GROUND BEEF RECIPES from Eating Well

Mini Shepherd's Pies

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 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

PREPARATION

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.

NUTRITION

Per serving: 310 calories; 13 g fat ( 5 g sat , 3 g mono ); 70 mg cholesterol; 26 g carbohydrates; 29 gprotein; 5 g fiber; 708 mg sodium

Creamy Hamburger Noodle Casserole

• 2 bunches scallions, trimmed
• 8 ounces 90%-lean ground beef
• 1 1/2 teaspoons canola oil
• 1/2 cup bulgur, (see Ingredient Note)
• 2 cloves garlic, minced
• 2 8-ounce cans tomato sauce
• 1/2 cup water
• 1/4 teaspoon salt, divided
• Freshly ground pepper, to taste
• 6 ounces no-yolk whole-wheat egg noodles
• 1 cup low-fat cottage cheese
• 1 cup reduced-fat sour cream
• 1/4 cup shredded extra-sharp Cheddar cheese

PREPARATION

1. Preheat oven to 350°F. Coat a 2-quart baking dish with cooking spray. Put a large pot of water on to boil.
2. Separate white and green parts of scallions; thinly slice and reserve separately.
3. Cook beef in a large skillet over medium-high heat, breaking up clumps with a wooden spoon, until no longer pink, 3 to 5 minutes. Transfer to a plate lined with paper towels.
4. Wipe out the pan, add oil and reduce heat to medium-low. Add bulgur, garlic and the reserved scallion whites. Cook, stirring, until the scallions soften, 5 to 7 minutes. Add tomato sauce, water and the beef; bring to a simmer. Cover and simmer gently until the bulgur is tender and the sauce is thickened, 15 to 20 minutes. Season with 1/8 teaspoon salt and pepper.
5. Meanwhile, cook noodles until just tender, 6 to 8 minutes or according to package directions. Drain and rinse under cold water.
6. Puree cottage cheese in a food processor until smooth. Transfer to a medium bowl; fold in sour cream and the reserved scallion greens. Season with the remaining 1/8 teaspoon salt and pepper.
7. Spread half the noodles in the prepared pan. Top with half the cottage cheese mixture and half the meat sauce. Repeat with the remaining noodles, cottage cheese and sauce. Sprinkle Cheddar over the top.
8. Bake the casserole until bubbly, 30 to 40 minutes. Let stand for 10 minutes before serving.

TIPS & NOTES

• Ingredient Note: Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. It simply needs a quick soak in hot water for most uses. Look for it in the natural-foods section of large supermarkets, near other grains, or online at kalustyans.com, lebaneseproducts.com.

NUTRITION

Per serving: 377 calories; 14 g fat ( 7 g sat , 4 g mono ); 52 mg cholesterol; 41 g carbohydrates; 22 gprotein; 5 g fiber; 757 mg sodium

Portobello & Beef Patty Melt

• 12 ounces 93%-lean ground beef
• 2 cups finely chopped portobello mushroom caps, (about 2), gills removed
• 3 tablespoons plain dry breadcrumbs
• 1 tablespoon Worcestershire sauce
• 1 teaspoon chopped fresh thyme, or 1/2 teaspoon dried
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 4 slices rye bread
• 1 clove garlic, peeled
• 8 teaspoons pickle relish
• 4 slices Swiss cheese, (2 ounces)

PREPARATION

1. Position rack in upper third of oven; preheat broiler. Line a broiler pan with foil.
2. Gently mix beef, mushrooms, breadcrumbs, Worcestershire, thyme, salt and pepper in a medium bowl until combined. Shape into 4 patties and place on the prepared pan. Broil until cooked though, 4 to 6 minutes per side.
3. Meanwhile, toast bread. Rub each slice of toast with garlic.
4. Place 1 patty on each piece of toast, top each with 2 teaspoons relish and cover with a slice of cheese. Remove foil and place the sandwiches on the pan; broil until the cheese is just melted, 30 to 60 seconds.

NUTRITION

Per serving: 352 calories; 13 g fat ( 6 g sat , 4 g mono ); 78 mg cholesterol; 26 g carbohydrates; 31 gprotein; 3 g fiber; 617 mg sodium;