Kids can help make nutritious meals too!

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 PieFAMILY 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


Ingredients

  • 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
  • Paprika

Directions

  1. In skillet over medium heat, cook beef, stirring to break up meat, until brown; pour off fat.
  2. Add onions, garlic and carrot; cook until tender.
  3. Add tomato paste, water, thyme, Worcestershire, and salt and pepper.
  4. Simmer for 5 minutes, stirring up any brown bits from bottom of pan.
  5. Spoon meat mixture into 2 L (8-cup) baking or microwave-safe dish;
  6. Spread mashed potatoes evenly on top. Sprinkle with paprika to taste.
  7. 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.

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