2021 Heart Healthy Recipe Book 2 - Page 4

SWEET POTATO SHEPHERD ’ S PIE
This recipe is a tasty twist on a classic English casserole dish . It ’ s ideal for those colder nights when you want a warm and hearty meal .
Servings : 4
Ingredients
• 1 lb sweet potatoes or 45-oz canned , unsweetened yams or sweet potatoes in water , rinsed
• 1 / 2 cup skim milk
• 1 / 2 teaspoon ground cinnamon or nutmeg
• Cooking spray
• 1 medium onion ( any color ), chopped
• 1 bell pepper ( any color ), seeded and chopped
• 1 pound extra-lean , fat-free , ground turkey ( 95 % -99 % lean )
• 1 / 2 teaspoon dried thyme or basil
• 16 ounces of frozen vegetable medley ( such as green beans , corn , and peas ) or whatever is on sale , thawed
• 1 cup low-sodium beef broth
• 2 teaspoons cornstarch
Directions
• Preheat oven to 400 ° F .
• Wash and peel sweet potatoes . Chop into 1-inch pieces .
• Add to a large pot and cover with water . Bring to a boil over high heat . Cook until potatoes are very tender , about 12 to 15 minutes . Drain in a colander .
• Return sweet potatoes to pot . Add milk , cinnamon , or nutmeg . Mash with a fork or potato masher until smooth .
• Spray large pan with cooking spray . Add chopped onion and bell pepper and cook over medium-high heat until softened , about 5 minutes . Add meat and thyme , cooking until done , about 5 more minutes .
• Add vegetables , beef broth , and cornstarch , stirring to combine . Cook a few minutes until sauce has thickened . Remove from heat .
• Add beef mixture into an 8 or 9-inch baking dish . Spread the sweet potatoes evenly on top of the beef and vegetables . Cook in oven until entirely heated , about 15 minutes .
Quick Tips Keep it Healthy : Sweet potatoes are chock full of minerals and vitamins , making them a fabulous and healthy starch alternative .
Tip : 1 ( 14.4 ounce ) bag of frozen pepper stir-fry can be substituted for the fresh onion and pepper .
Tip : Double the recipe for the mashed sweet potatoes and serve as a side for the next dinner .
Nutrition Facts
Calories : 352
Total Fat : 6.5g
Saturated Fat : 2.5g
Trans Fat : 0.5g
Polyunsaturated Fat : 0.5g
Monounsaturated Fat : 2.5g
Cholesterol : 63mg
Sodium : 196mg
Total Carbohydrates : 46g
Dietary Fiber : 9g
Sugars : 14g
Protein : 31g