Eating together can support healthy eating habits for both adults and children. Having kids help out in the kitchen may help them enjoy a nutritious meal that much more!
Here’s a delicious and balanced recipe perfect for a chilly winter’s night – plus some suggestions how everyone can lend a hand to help get a healthy dinner on the table:
FAMILY FAVOURITE SHEPHERD’S PIE
(Source: Heart and Stroke Foundation)
Here are some suggested duties for the whole family!
Younger children – mash potatoes and help spread over beef/vegetable mixture; sprinkle the paprika
Older children – gather ingredients; prep and chop the veggies and garlic; spoon the meat mixture into the dish for baking
Adults – cook the meat mixture; oversee the baking; serve
- 500 g (1 lb) lean ground beef, pork or lamb or a combination of these
- 2 medium onions, chopped
- 2 large cloves garlic, minced
- 1 carrot, minced
- 75 mL (1⁄3 cup) tomato paste
- 150 mL (2⁄3 cup) water
- 5 mL (1 tsp) dried thyme
- 15 mL (1 tbsp) Worcestershire sauce
- 1 mL (1⁄4 tsp) or less salt and freshly ground pepper
- 500 mL (2 cups) mashed potatoes
- In skillet over medium heat, cook beef, stirring to break up meat, until brown; pour off fat.
- Add onions, garlic and carrot; cook until tender.
- Add tomato paste, water, thyme, Worcestershire, and salt and pepper.
- Simmer for 5 minutes, stirring up any brown bits from bottom of pan.
- Spoon meat mixture into 2 L (8-cup) baking or microwave-safe dish;
- Spread mashed potatoes evenly on top. Sprinkle with paprika to taste.
- Bake in 190°C (375°F) oven for 35 minutes or until heated through, or microwave on High for 9 minutes.
Makes 5 servings.
Nutrition information per serving
Calories: 258; Protein: 20 g ; Total fat: 9 g; Saturated fat: 4 g ; Cholesterol: 48 mg; Carbohydrate: 26 g; Fibre: 4 g; Sodium: 480 mg; Potassium: 785 mg
From Anne Lindsay’s Lighthearted at Home. ©2010.
Kristin Harris is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador.