What’s for dinner? Try this health inspired recipe of a family classic.
This casserole dish is made with double the vegetables, extra lean ground beef and sweet potato mash that takes it from good to great. You can make ahead and freeze it or put into individual baking dishes. Remove from freezer and bake. It’s perfect for any occasion.
Eat Well…Ellen
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Sweet Potato Shepherd’s Pie
Bottom Layer Ingredients:
1 lbs extra lean ground beef (500 g)
1 Tbsp canola oil (15 mL)
1 small onion, diced (1 )
2 cloves garlic, minced (2 )
1 medium carrot, chopped (1 ) 2 stalks celery, 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 cup low sodium beef broth (300 mL)
Vegetable Layer Ingredients:
2 cups frozen corn or mixed vegetables (500 mL)
Sweet Potato Topping Ingredients:
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 pepper (1 mL)
Directions:
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.
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.
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.
Bake at 325°F (160°C) for about 40 – 45 minutes or until heated through.
Nutritional Information:
| Serving Size: | About 1 cup/250 mL | Calories: | 220 |
| Cholesterol: | 35 mg | Total Fat: | 7 g |
| Carbohydrates: | 25 g | Fibre: | 4 g |
| Protein: | 16 g | Saturated Fat: | 1 g |
| Sodium: | 105 mg |
