Mairlyn Smith, PHEc
Shepherd’s pie has two names: traditionally called cottage pie, it was made with beef while shepherd’s pie was made with lamb. These English/Irish dishes were made with leftover roasted meat chopped finely and whatever mashed potatoes and cooked vegetables were left over from the Sunday night dinner.
To put a healthier spin on this dish, I substituted extra-lean ground turkey for the lamb or beef and sweet potatoes for regular white potatoes.
Whichever way you make it, this dinner is economical and easy to make, especially if you are using leftover cooked vegetables. Serve with a tossed green salad.
Did you know?
To thaw frozen vegetables, place them in a colander and run hot water over them until they thaw. Drain well and then add them to the recipe.
Tip
Sweet potatoes contain beta carotene, which our bodies convert into vitamin A. This vitamin is needed for cell growth and development; for healthy skin, bones, teeth, nails, and vision; and for maintaining healthy immunity.
Shepherd's Pie
Ingredients
- 3 sweet potatoes to equal 2 1/2 cups (625 mL) cooked, mashed sweet potatoes
- 1 Tbsp (15 mL) butter (optional)
- 1 Tbsp (15 mL) extra-virgin olive oil
- 1 medium onion, diced
- 450 g (1 lb) extra-lean ground free-range turkey
- 4 cloves garlic, minced
- 1 Tbsp (15 mL) fresh rosemary, minced
- 1 tsp (5 mL) cracked black pepper
- 1/4 cup (60 mL) organic low-sodium ketchup
- 1 Tbsp (15 mL) Worcestershire sauce
- 2 cups (500 mL) leftover cooked vegetables or thawed frozen vegetables of your choice
Nutrition
Per serving:
- calories250
- protein15g
- fat5g
- saturated fat6g
- trans fat0g
- carbohydrates23g
- fibre4g
- sodium148mg
Directions
01
Peel and boil sweet potatoes in water in covered pot. When cooked, cool, then mash. Add butter if using and mash lightly. Set aside. If using leftover sweet potatoes, simply mash and set aside.
02
Preheat oven to 350 F (190 C). Lightly oil 9 x 9 in (2.5 L) baking dish. Set aside.
03
Heat large frying pan over medium heat; add oil and onion, and saute until the onion is soft, approximately 3 to 5 minutes. Add ground turkey, breaking up meat as you cook it. Continue cooking until meat is no longer pink; pour off any excess fat.
04
Add garlic, rosemary, and pepper and saute for 2 minutes. Add ketchup and Worcestershire sauce and stir until well combined. Add vegetables and stir in well. Pour into prepared pan. Evenly spoon mashed sweet potatoes over top. Bake for 30 minutes or until mixture is heated right through.
