Sweet Potato Shepherd's Pies

Sweet Potato Shepherd's Pies 150 Image by: Sweet Potato Shepherd's Pies 150 Author: Canadian Living

Don't let the ingredient list intimidate you. This recipe yields two pies – one for dinner and one to freeze for a busy day ahead.

  • Portion size 6 servings
  • Credits : Canadian Living Magazine: September 2011

Ingredients

  • 2 lbs extra-lean ground beef
  • 3 cloves garlic minced
  • 1/4 cup tomato paste
  • 3 ribs celery finely chopped
  • 2 onions finely chopped
  • 2 carrots peeled and diced
  • 1 turnip (about 8 oz/225 g) peeled and diced
  • 1 sweet green pepper seeded and diced
  • 2 bay leaves
  • 1 1/4 teaspoon salt
  • 1 teaspoon dried thyme
  • 1/2 teaspoon pepper
  • 1/4 teaspoon ground nutmeg
  • 2 tablespoons all-purpose flour
  • 1/2 cup sodium-reduced beef broth
  • 1/4 cup water
  • 1 1/2 teaspoon Worcestershire sauce
  • 4 lbs sweet potatoes (about 3) peeled and coarsely chopped
  • 1/3 cup milk
  • 2 tablespoons butter

Method

In Dutch oven, cook beef and garlic over medium heat, breaking up with spoon, until browned, about 10 minutes. Stir in tomato paste; cook, stirring, for 1 minute.

Stir in celery, onions, carrots, turnip, green pepper, bay leaves, 3/4 tsp of the salt, the thyme, pepper and nutmeg. Cook, stirring occasionally, until vegetables are tender, about 15 minutes.

Stir in flour; cook, stirring, for 1 minute. Stir in broth, water and Worcestershire sauce; simmer for 3 minutes. Discard bay leaves. Divide between two 8-inch (2 L) square baking dishes.

Meanwhile, in large pot of boiling salted water, cook sweet potatoes until tender, about 12 minutes. Drain and return to pot over medium heat; cook, stirring, until dry, about 1 minute. Stir in milk, butter and remaining salt; mash until smooth. Spread evenly over each beef mixture.

Bake 1 of the pies in 350°F (180°C) oven until bubbly, about 35 minutes. (Make-ahead: Cover remaining pie with plastic wrap then foil and freeze for up to 1 month. Bake, uncovered and frozen, in 350°F/180°C oven for 50 to 60 minutes.)

Nutritional facts Per each of 6 servings: about

  • Sodium 717 mg
  • Protein 18 g
  • Calories 311.0
  • Total fat 13 g
  • Potassium 715 mg
  • Cholesterol 51 mg
  • Saturated fat 6 g
  • Total carbohydrate 31 g

%RDI

  • Iron 21.0
  • Fibre 0.0
  • Folate 12.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 7.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 234.0
  • Vitamin C 48.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Sweet Potato Shepherd's Pies

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