Heart Healthy Shepherd's Pie: Go Red Better U

Check out this yummy recipe for a heart healthy shepherd's pie from Chef Kirsten Helle.

Also below are meal kit recipes to make dinner prep easier.

Note: This recipe is provided by Mesa de Vida and has not been evaluated by the American Heart Association.  For AHA recipes, visit www.heart.org/simplecooking
Shepherd's Pie

Ingredients


    Instructions


      Mesa de Vida Meal Kit:

      1 lb lean ground grass-fed beef, organic ground chicken or lean ground organic turkey
      1 onion, finely chopped
      1 bell pepper, finely chopped
      3 cloves garlic, finely chopped
      Additional vegetables such as zucchini, mushroom, kale, eggplant, etc. finely chopped
      1 pinch Kosher/sea salt, optional
      fresh ground black pepper to taste
      Add in additional seasonings:

      For Mexican inspired dishes:
      2 tsp dried oregano
      1 tsp ground chili powder
      1 tsp dried ground cumin

      For Italian inspired dishes:
      2 tsp dried basil
      2 tsp dried oregano

      For savory inspired dishes:
      2 tsp dried thyme

      Use this as a base recipe to make the following recipes or assemble these kits (with or without seasonings) in batches and freeze until you need them! Make sure you have a plan for each one, label and add the meals to your weekly menu plan. You’re set for delicious, healthy, dinners whenever you’re ready for them! Simply thaw the night before in the refrigerator if using the pre-made frozen kits.

      Recipe #1: Taco Salad

      Using the Mexican inspired seasonings - Cook the meal kit by browning the ingredients in 2 tsp healthy oil over medium high heat until golden brown and cooked through. Place on salad greens, add black beans and serve! Instead of a bottled salad dressing top with some salsa and a dollop of low-fat sour cream or Greek yogurt.

      Recipe #2: Burritos

      Using the Mexican inspired seasonings - Cook the meal kit by browning the ingredients in 2 tsp healthy oil over medium high heat until golden brown and cooked through. Wrap up in whole grain tortillas (gluten free if necessary), add a bit of low-fat shredded cheese and enjoy!

      Recipe #3: Enchiladas

      Using the Mexican inspired seasonings – Cook the meal kit by browning the ingredients in 2 tsp healthy oil over medium high heat until golden brown and cooked through. Wrap up in corn tortillas, top with a high-quality jarred salsa (salsa verde is my favorite) and top with a bit of low-fat shredded cheese. Bake at 400 degrees for 20 minutes until golden brown and bubbly…enjoy!

      Recipe #4: Sloppy Joes

      Using the Mexican or Italian inspired seasonings – Check out my delicious recipe by clicking here (http://www.mesadevida.com/healthified-sloppy-joes-healthify-chef-kirsten/). Simply use the meal kit and proceed with the rest of the recipe!

      Recipe #5: Chili

      Using the Mexican inspired seasonings – Check out my “healthified” chili recipe over here (http://www.mesadevida.com/healthify-me-healthified-chili/) Simply use the meal kit and proceed with the rest of the recipe!

      Recipe #6: Spaghetti with homemade meat sauce

      Using the Italian inspired seasonings - Heat a large skillet over medium high heat, when hot add oil, swirl to coat. Add kit, stir often and cook until golden brown, about 10 minutes. Add:
      ¼ cup red wine (optional)
      28 oz canned crushed tomatoes
      Stir into meat mixture, bring to a boil, lower heat and simmer 15 minutes or longer.
      Bring a large pot of water to a boil. Add:
      8 oz whole grain or brown rice pasta
      Boil according to package directions, drain. Serve the pasta topped with spaghetti sauce. *Optional: Top with chopped fresh basil and shredded parmesan cheese. Enjoy!

      Recipe #7: Lasagna

      Using the Italian inspired seasonings - Heat a large skillet over medium high heat, when hot add oil, swirl to coat. Add kit, stir often and cook until golden brown, about 10 minutes. Add:
      ¼ cup red wine (optional)
      28 oz canned crushed tomatoes
      Stir into meat mixture, bring to a boil, lower heat and simmer 15 minutes or longer.
      Bring a large pot of water to a boil. Add:
      9 whole grain lasagna noodles
      Boil according to package directions, drain. Layer the sauce and pasta with 1 cup low-fat ricotta cheese and 1 cup shredded low-fat mozzarella/parmesan cheese blend. Bake at 400 degrees for 30 minutes until golden brown and bubbly. Top with chopped fresh basil. Enjoy!

      Recipe #8: Black bean taco bowl

      Using the Mexican inspired seasonings - Cook the meal kit by browning the ingredients in 2 tsp healthy oil over medium high heat until golden brown and cooked through. Place warmed black beans (if using cans rinse and drain) in a bowl, top with the cooked meat mixture. Add salsa and a bit of sliced olives, low-fat shredded cheese and/or low-fat sour cream to the top. Enjoy!

      Recipe #9: Healthified Shepherds Pie

      Using the Savory inspired seasonings – Check out my “healthified” Shepherds Pie recipe over here (http://www.mesadevida.com/how-to-make-shepherds-pie-healthy/) Simply use the meal kit and proceed with the rest of the recipe

       

      Want some more inspiration? Vary the ingredients and make chicken and black bean chili, taco soup, top a whole grain pizza crust, add some cheese and have a wonderful pizza, make homemade “healthified” nachos with some homemade organic whole grain baked tortilla chips and a bit of low-fat cheese, make with savory seasonings and fill up a whole grain bun, top with Provolone cheese and melt for a Philly-cheesesteak inspired sandwich…the sky really IS the limit! Don’t forget…top with fresh herbs for more flavor and nutrition too!