Healthier Shepherd's Pie with Sweet Potato Topping
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.
Servings 6
Calories 325kcal
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
Calories: 325kcal | Carbohydrates: 34g | Protein: 18g | Fat: 14g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Trans Fat: 0.05g | Cholesterol: 66mg | Sodium: 300mg | Potassium: 1087mg | Fiber: 6g | Sugar: 10g | Vitamin A: 20009IU | Vitamin C: 18mg | Calcium: 87mg | Iron: 2mg
