Sweet Potato Shepherd’s Pies

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.

sweet-potato-shepherds-pies

Ingredients

2 lb (907 g) extra-lean ground beef
3 cloves garlic, minced
1/4 cup (60 mL) 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 tsp (6 mL) salt
1 tsp (5 mL) dried thyme
1/2 tsp (2 mL) pepper
1/4 tsp (1 mL) ground nutmeg
2 tbsp (30 mL) all-purpose flour
1/2 cup (125 mL) sodium-reduced beef broth
1/4 cup (60 mL) water
1-1/2 tsp (7 mL) Worcestershire sauce
4 lb (1.8 kg) sweet potatoes, (about 3) peeled and coarsely chopped
1/3 cup (75 mL) milk
2 tbsp (30 mL) butter

Preparation

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 degrees F (180 degrees 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 degrees F (180 degrees C) oven for 50 to 60 minutes.)

Servings: 6

Nutritional Info

approx. per serving

  • cal311
  • pro18 g
  • total fat13 g
  • sat. fat6 g
  • carb31 g
  • fibre5 g
  • chol51 mg
  • sodium717 m
  • %RDI
  • calcium7%
  • iron21%
  • vit A234%
  • vit C48%
  • folate12%

Source: www.cbc.ca

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