Sweet Potato Shepherd’s Pie

• 

  Bottom Layer

  • 1 lb extra lean ground beef (500 g)
  • 1 Tbsp canola oil (15 mL)
  • 1 small onion, diced (1)
  • 2 garlic cloves, minced (2)
  • 1 medium carrot, chopped (1)
  • 2 celery stalks, finely chopped (2)
  • 1/8 tsp hot sauce (0.5 mL)
  • 1/4 tsp pepper (1 mL)
  • 1 Tbsp whole-wheat flour (15 mL)
  • 1 1/4 cups sodium-reduced beef broth (310 mL)

  Vegetable Layer

  • 2 cups frozen corn or mixed vegetables (500 mL)

  Sweet Potato Topping

  • 4 medium sweet potatoes, peeled and cut into chunks (4)
  • 1 large Russet potato, peeled and cut into chunks (1)
  • 1/4 cup chopped chives (60 mL)
  • 2 Tbsp chopped fresh parsley (30 mL)
  • 1 Tbsp canola oil (15 mL)
  • 1/4 tsp pepper (1 mL)
• 
  1. In a large non-stick skillet, add beef and cook over medium heat until browned and juices run clear. Remove from pan, drain off remaining fat and set aside.
  2. Add canola oil, onion, garlic, carrot and celery to frying pan and cook over medium heat until vegetables are softened, about 4-5 minutes. Season with hot sauce and pepper. Stir flour into the mixture until well combined. Stir in cooked beef and broth.Continue to cook until mixture is hot and thickens, about 5 minutes.
  3. Meanwhile, in a large pot cook sweet and Russet potatoes in boiling water until tender, about 15 minutes. Transfer meat mixture to a large 8 cup (2 L) oiled casserole dish. Spread corn over top. Mash potatoes and add chives, parsley, canola oil and pepper. Spread over corn.
  4. Bake at 325°F (160°C) for about 40 – 45 minutes or until heated through.

Nutritional Analysis

Serving Size

1 cup (250 mL)

Servings

8

Calories

220

Total Fat

7 g

Saturated Fat

1 g

Cholesterol

35 mg

Sodium

105 mg

Carbohydrates

25 g

Fiber

4 g

Protein

16 g

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