Sweet Potato Turkey Shepherd's Pie

Tuesday, March 28, 2017


I swear, every time I have made this for someone they ask for the recipe. It's a keeper for sure! Compared to the traditional Shepherd's pie with white potatoes and ground beef, this recipe uses the nutritionally superior sweet potato and extra lean ground turkey to keep it low in fat and high in YUM :) This dish is awesome for meal prep. It tastes even better left over and can easily be stored and separated into containers! It has everything--protein, fats and carbs, and the macros are great: 184cals, 1.2g Fat, 23.1g Carbs, 21g Protein. Leaves lots of room for dessert ;)

The most time consuming part of this recipe is peeling and boiling the sweet potatoes, but if you cut them in fourths, the cook time will go down! The recipe for just the mashed sweet potatoes would also be a great meal prep. They are SO good! Don't be afraid of garlic (if you like it), the combination of sweet and savory in this recipe is on point.



You don't want the sweet potato mash to be too liquid-y, so add a little but of milk at a time to get the right consistency! HEY, that rhymed! 
The great thing about this recipe is that you can use whatever veggies you like in it! Personally, I love lima beans so I always get the frozen pack with them mixed in. Don't like peas? Leave 'em out! Personalize for your tastebuds.



Adding the flour in before the wet ingredients is NOT a typo! Mixing the flour in with the onions, celery, garlic and mushrooms before adding the broth, cooks the flour and gives it more flavor. Just don't burn it! Keep mixing until completely combined (will be dry), then add in the wet ingredients.


Let that flour cook up! Lots of flavor in there. 

Once all of the meat and veggies are cooked and well-simmered (the longer the simmer, the better the flavor!), all you have to do is layer them evenly on the bottom of a baking dish, then spread the sweet potato mash on top and let that baby bake!



Layer 'em up!

Prep Time: 30-40 minutes
Cook Time: 20 minutes
Servings: 8
Macros: 184 cals; 1.2g Fat, 23.1g Carbs, 21g Protein

Ingredients for Sweet Potato Mash:
3 medium sweet potatoes, peeled and quartered
3 cloves garlic, minced
0.2c low sodium chicken broth
2 Tbsp plain fat free Greek yogurt
0.5c milk
Salt + Pepper to taste

Ingredients for filling:
1lb extra lean ground turkey
1 medium onion, diced
1 celery stalk, chopped
2 cloves garlic, minced
1 carton of baby bella mushrooms
10-12oz frozen mixed veggies
1 cup low sodium chicken broth
1 Tbsp tomato paste
1 tsp Worcestershire
1 tsp dried rosemary
1 tsp paprika
Salt + pepper to taste

Directions:
  1. Pre-heat oven to 400*F
  2. Boil sweet potatoes (place potatoes in large pot with water, bring to boil and cook for about 12-15 minutes), drain and mash with garlic, chicken broth, plain FF Greek yogurt, and milk (add milk a little at a time, you may not need a whole 1/2 cup depending on size of potatoes), and salt + pepper to taste. 
  3. In a large pan, cook ground turkey, set aside. Add olive oil to pan and saute onion for about 1 minute. Add celery, salt and pepper and cook until celery is soft (about 5-8 mins), Add garlic and mushrooms and saute another 3 minutes. Add flour and mix well (will be thick). Add frozen veggies, chicken broth, tomato paste, Worcestershire, rosemary paprika and turkey. Let simmer on low for 5-10 minutes.
  4. In a large baking dish, add meat and veggie mixture and spread evenly. Spread sweet potato mash in an even layer on top of meat and veggies. Bake for 20 minutes or until potatoes are golden. 

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