Sweet Potato Shepherd’s Pie
My take on Shepherd’s Pie uses ground turkey breast (which is almost entirely fat-free) in place of beef or lamb and tops things off with creamy mashed sweet potatoes. The best part is that each serving is half of the entire casserole and still comes in under 500 calories! And yes, the meal has over 3 cups of a variety of nutrient-dense vegetables.
Prep Time
15 mins
Cook Time
30 mins
Serves
2
INGREDIENTS
3 cups cubed sweet potato
1 tablespoon olive oil
8 ounces ground turkey breast
8 ounces mushrooms, chopped
1/2 cup chopped yellow onion
1/2 cup chopped celery
3/4 cup fresh or frozen peas
1 tablespoon cornstarch or arrowroot starch
1 1/2 teaspoons Worcestershire sauce
1/2 teaspoon dried thyme
1/4 teaspoon ground allspice
1/4 teaspoon each: salt and pepper
1/2 cup beef or chicken stock
2 tablespoons unsweetened almond milk
1 large egg white
DIRECTIONS
Preheat oven to 425°F. Place cubed sweet potato in boiling water and let cook 15 minutes or until fork-tender.
Meanwhile, heat olive oil in a skillet over medium-high heat. Add ground turkey and crumble as it browns. Drain well.
Add mushrooms, onion, and celery to the skillet and sauté until mushrooms begin to cook down, about 4 minutes. Stir in peas.
Whisk cornstarch, Worcestershire sauce, thyme, allspice, salt, and pepper into the beef stock and stir into the skillet, bringing up to a simmer. Let simmer 3 minutes, until the mixture has thickened well. Transfer to a small (1.5-quart) casserole dish.
Drain sweet potatoes and mash with almond milk until smooth. Season with salt and pepper to taste before stirring in egg white. Spread the mashed sweet potato over the meat mixture in the casserole dish.
Bake 15 minutes, just until sweet potatoes begin to lightly brown and form a crust.
Mona’s Tips: This can be easily doubled and baked in a 3-quart casserole dish to serve a crowd or refrigerate for lunch the next day.
Ingredient Insider: Even though sweet potatoes are naturally sweet, they are lower on the glycemic index than white potatoes and contain more of the fiber that your body needs.
Calories per serving: 475 ∙ Fat: 9.5g ∙ Net Carbs: 50g ∙ Fiber: 11g ∙ Sugars: 16g ∙ Protein: 39g