We transformed a classic comfort food recipe and made it healthier. This Shepherd’s Pie with Sweet Potato Topping is lean, high in fibre, phytoestrogen, and better for your heart in menopause.
Can you think of a more popular family dinner comfort food staple than Sweet Potato Shepherd’s pie? The classic meat and potatoes combo makes the ultimate comfort food, however, traditional recipes can sometimes pack in a lot of sodium and starch that spikes blood sugar
As a Nutritionist specializing in menopause wellness, my goal is to replace anything you remove from your diet with another healthier option. I don’t want you missing out on your favourite dishes so, in this blog post, I’m putting a delicious twist on the classic Shepherd’s Pie recipe for everyone to enjoy.
Why you will love this healthy Shepherd’s Pie recipe
- It is rich in lean protein, fibre, vitamin C for skin, muscles, heart and gut health
- It is a heart-healthy recipe made with lean ground chicken (lean ground turkey is also an option). Other ground meats will work but are typically not as lean
- Making the sauce from scratch allows you to make it low sodium and gluten-free
- Sweet potatoes contain less starch than white potatoes
- Sweet potatoes are high potassium and magnesium which make this recipe heart-healthy
- Contains phytoestrogens to support hormone balance in menopause
- It makes a great meal prep and freezer meal recipe
- Sweet potatoes replace yellow potatoes to provide more fibre, especially when not peeled first
- Green peas are an additional source of protein
Key ingredients you will need
- Ground chicken
- Carrots
- Celery
- Onion
- Garlic
- Green peas
- Olive oil
- Tomato paste
- Chicken broth or vegetable broth
- Worcestershire sauce
- Dried thyme
- Sweet potatoes
- Milk (or dairy-free alternative, especially if following Metabolic Balance)
- Cinnamon for extra warmth (optional)
How to make Shepherd’s Pie
Prepare the Sweet Potato Topping
Bring a large pot of salted water to a boil. Cube the sweet potatoes and cook until tender, about 15-20 minutes. I don’t peel them first, but this is optional. As they boil, some of the skins might fall off. I like to include them in this recipe because they are a great source of fibre.
Drain and return the sweet potatoes to the pot. Add butter (or olive oil), milk, salt, and pepper. Mash or use an electric mixer to blend until smooth and creamy. If desired, add cinnamon for a hint of warmth. Set aside.
Make the Filling
In a large skillet, heat olive oil over medium heat. Add diced onionsand sauté for about 5-7 minutes until translucent
Add minced garlic and saute for another minute
Increase the heat to medium-high and add the lean ground chicken. Cook, breaking it apart, until browned and 90% cooked through. Add in the diced carrot and celery and cook for 5 minutes
Stir in tomato paste, chicken broth, Worcestershire sauce, thyme, peas, salt, and pepper. Mix well, put a lid on the pan, and let it simmer for about 5 minutes until it thickens slightly and the vegetables soften
Assemble the Shepherd’s Pie
Preheat the oven to 400°F (200°C).
In a 9×12″ baking dish, spread the chicken filling evenly on the bottom. Use a spatula to smooth out the sweet potato mash evenly on top of the filling.
Bake
Bake for about 25-30 minutes, or until the sweet potato topping starts to slightly brown.
More ways to use sweet potatoes in menopause
Baked Sweet Potato Boats with Chili
Sweet Potato Rounds with Ricotta Cheese
Healthier Shepherd’s Pie with Sweet Potato Topping
Ingredients
- 1 tablespoon olive oil
- 1 cup onion chopped
- 1 lb lean ground chicken
- 2 cloves garlic minced
- 1 cup carrots diced
- 1 cup celery diced
- 2 tablespoons tomato paste
- 1/2 cup chicken or vegetable broth low-sodium or sodium-free
- 1 teaspoon Worcestershire sauce
- 1 teaspoon dried thyme
- 1 cup peas fresh or frozen
- 1/4 tsp sea salt and pepper (adjust to taste)
For the topping
- 2-3 large sweet potatoes cubed, unpeeled
- 2 tablespoons butter or olive oil
- 1/4 cup milk or dairy-free alternative
- Salt and pepper to taste
- 1/4 tsp Optional: cinnamon for extra warmth
Instructions
Prepare the sweet potato topping
- Bring a large pot of salted water to a boil. Cube the sweet potatoes and cook until tender, about 15-20 minutes. I don’t peel them first, but this is optional. As they boil, some of the skins might fall off. I like to include them in this recipe because they are a great source of fibre.
- Drain and return the sweet potatoes to the pot. Add butter (or olive oil), milk, salt, and pepper. Mash or use an electric mixer to make them smooth and creamy. If you like a little more warmth, add cinnamon. Set aside
Prepare the filling
- In a large skillet or frying pan, heat olive oil over medium heat. Add chopped onions and sauté for about 5-7 minutes until translucent
- Add minced garlic and saute for another minute
- Increase the heat to medium-high and add the lean ground chicken. Cook, breaking it apart, until browned and 90% cooked through. Add in the diced carrots and celery and cook for a few minutes
- Stir in tomato paste, chicken broth, Worcestershire sauce, thyme, peas, salt, and pepper. Mix well, put a lid on the pan, and let it simmer for about 5 minutes until it thickens slightly and the vegetables soften
Assemble the Shepherd’s Pie
- Preheat the oven to 400°F (200°C).
- In a 9×12″ baking dish, spread the chicken filling evenly on the bottom. Use a spatula to evenly spread the sweet potato mash over the filling
- Bake uncovered for about 25-30 minutes, or until the sweet potato topping starts to slightly brown
- Allow the shepherd’s pie to cool for a few minutes before serving.
Video
Nutrition
Discover more from hello meno
Subscribe to get the latest posts sent to your email.
