Squash-tastic Shepherd's Pie

Gluten Free
Dairy Free
Health score
31%
Squash-tastic Shepherd's Pie
70 min.
4
266kcal

Suggestions

Ingredients

  • 3.5 cups butternut squash cubed peeled
  • 1.5 cups vegetables mixed frozen
  • 0.5 teaspoon garlic chopped
  • Dash garlic powder 
  • 0.8 cup gravy fat-free
  • pound pd of ground turkey raw lean
  • tablespoon buttery spread light
  • 0.5 cup onion chopped
  • Dash onion powder 
  • Dash pepper black
  • 0.5 teaspoon salt divided

Equipment

  • bowl
  • frying pan
  • oven
  • casserole dish
  • stove
  • microwave

Directions

  1. Preheat the oven to 400 degrees F.
  2. Place the squash in a large microwave-safe dish with 1/2 cup of water. Cover the bowl and cook the squash in the microwave for 12 to 14 minutes, until the squash is soft.
  3. Meanwhile, bring a medium skillet sprayed with nonstick spray to medium heat on the stove.
  4. Add onion and, stirring occasionally, cook until it's slightly browned, 2 to 3 minutes.
  5. Raise the heat to medium high.
  6. Add turkey, chopped garlic, 1/4 teaspoon of salt, garlic powder, onion powder, and black pepper to the skillet. Cook and crumble until the turkey is fully cooked, about 12 minutes.
  7. Drain any excess liquid from the skillet, and transfer the mixture to a casserole dish sprayed with nonstick spray. Evenly top with gravy, followed by frozen mixed veggies. Set aside.
  8. Drain the excess water from the squash and mash well.
  9. Add butter and the remaining 1/4 teaspoon of salt and mix thoroughly. Evenly layer the squash mixture over the mixed veggies.
  10. Bake in the oven until the topping is slightly crispy, 20 to 25 minutes. Enjoy!

Nutrition Facts

Calories266kcal
Protein44.67%
Fat15.23%
Carbs40.1%

Properties

Glycemic Index
34.75
Glycemic Load
3.36
Inflammation Score
-10
Nutrition Score
25.446521769399%

Flavonoids

Isorhamnetin
1mg
Kaempferol
0.13mg
Myricetin
0.01mg
Quercetin
4.07mg

Nutrients percent of daily need

Calories:265.75kcal
13.29%
Fat:4.74g
7.29%
Saturated Fat:1.38g
8.64%
Carbohydrates:28.05g
9.35%
Net Carbohydrates:22.47g
8.17%
Sugar:4.31g
4.79%
Cholesterol:65.91mg
21.97%
Sodium:609.53mg
26.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.25g
62.5%
Vitamin A:16697.04IU
333.94%
Vitamin B3:13.36mg
66.8%
Vitamin B6:1.26mg
62.85%
Vitamin C:34.48mg
41.79%
Selenium:26.14µg
37.35%
Phosphorus:345.46mg
34.55%
Potassium:945.39mg
27.01%
Magnesium:93.4mg
23.35%
Manganese:0.46mg
23.01%
Fiber:5.57g
22.3%
Vitamin B1:0.29mg
19.15%
Zinc:2.54mg
16.91%
Folate:65.93µg
16.48%
Vitamin B5:1.63mg
16.28%
Vitamin E:2.4mg
16%
Iron:2.44mg
13.57%
Vitamin B2:0.21mg
12.22%
Copper:0.23mg
11.43%
Vitamin B12:0.58µg
9.64%
Calcium:85.92mg
8.59%
Vitamin D:0.45µg
3.02%
Vitamin K:3.12µg
2.97%