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Sweet Potato Shepherd’s Pie
30 min prep time
20 min cook time
8servings
Recipe by
Lara Rondinelli-Hamilton, RD, CDE, and Jennifer Bucko Lamplough
Source
The Diabetes Cookbook
Photo by
Photography by Eric Hinders; Food Styling by Caroline Tremmel; Art Direction & Styling by Haleigh Eason
How to Make Sweet Potato Shepherd’s Pie
This 30-minute meal packs in lean protein from the turkey, lots of vegetables, and healthy carbs from the sweet potatoes. Sweet potatoes are packed with vitamin A and have a lower glycemic index compared to white potatoes. Add this dish to your Thanksgiving table to get your sweet potato fix without the mini marshmallows, or make it the next day with leftovers!
This recipe originally appeared in The Diabetes Cookbook.
30 min prep time
20 min cook time
8servings
1 1/2 cups
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Step-By-Step Instructions:
- Place sweet potatoes in steam basket in a medium pot with 2 cups water. Bring to a boil, reduce heat, and simmer. Cover and steam until tender, about 15 minutes.
- While potatoes are cooking, spray a large sauté pan with cooking spray. Add onions and sauté over medium-high heat for 3 minutes or until onions look clear. Add garlic and sauté for 30 seconds. Remove from pan and set aside.
- Add turkey and cook until brown, about 6-7 minutes. Add onions back to pan and stir to mix.
- Add diced tomatoes, mixed vegetables, yellow mustard, Worcestershire, and black pepper. Bring to a simmer.
- In a small bowl, mix together corn starch and water. Add to turkey mixture and stir. Let simmer for 5 more minutes.
- Meanwhile, drain the sweet potatoes. Place sweet potatoes in a medium bowl and mash with a potato masher. Add margarine and whisk until smooth.
- Preheat broiler. Pour cooked turkey mixture evenly into a medium-sized casserole dish or individual casserole dishes. Spread sweet potatoes evenly on top of turkey mixture.
- Broil for 5 minutes.
Nutrition facts
8 Servings
-
Serving Size
1 1/2 cups
- Amount per serving Calories 240
-
Total Fat
8g
- Saturated Fat 2.2g
- Trans Fats 0.1g
- Cholesterol 55mg
- Sodium 250mg
-
Total Carbohydrate
23g
- Dietary Fiber 4g
- Total Sugars 8g
- Protein 17g
- Potassium 550mg
- Phosphorous 205mg
Ingredients
large sweet potatoes (peeled and diced)
2
nonstick cooking spray
1
small onion (diced)
1
garlic (minced)
2 clove
lean ground turkey
1 1/4 lbs
canned diced tomatoes
1 (14.5-oz) can
frozen mixed vegetables (carrots, corn, peas, and green beans)
1 (16-oz) bag
yellow mustard
1 tbsp
Worcestershire sauce
2 tbsp
black pepper
1/4 tsp
Cornstarch
2 tsp
cold water
1 tbsp
margarine (trans-fat-free)
2 tbsp
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