Sunny Day Shepherd’s Pie

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Shepherd's pie is comfort food at its finest. With just 241 calories per serving and a beta carotene-rich sweet potato topping, this version is a healthy twist on the old standby!

 

Yields6 Servings
Prep Time10 minsCook Time50 minsTotal Time1 hr
 1 lb (500 g) Extra Lean or Lean Ground Beef
 1 clove garlic, minced
 ½ cup (125 mL) chopped onion
 ½ cup (125 mL) chopped carrot
 ½ cup (125 mL) chopped celery
 ½ tsp (2 mL) freshly ground black pepper
 ¼ tsp (1 mL) salt
 ¼ tsp (1 mL) ground nutmeg
 1 ½ tbsp (22 mL) all-purpose flour
 1 ¼ cups (300 mL) reduced-sodium chicken or beef broth
 ½ cup (125 mL) frozen corn niblets
 2 cups (500 mL) mashed sweet potatoes (about 2 medium)
1

Cook ground beef in large skillet over medium-high heat, breaking up with potato masher or back of wooden spoon, for about 8 minutes or until no longer pink. Using slotted spoon, transfer to bowl and set aside. Drain off all but 2 tsp (10 mL) fat from pan.

2

Reduce heat to medium. Add garlic, onion, carrot, celery, pepper, salt and nutmeg to skillet; sauté for 4 to 5 minutes or until vegetables are softened. Sprinkle with flour; sauté for 1 minutes. Gradually stir in broth and bring to boil; boil, stirring, until thickened. Return beef and accumulated juices to skillet. Add corn and stir to coat.

3

Transfer into 8-inch (20 cm) square glass baking dish. Top with layer of sweet potatoes.

4

Bake in 350°F (180°C) oven for 35 to 40 minutes or until digital instant read thermometer inserted into centre of casserole reads 160°F (71°C)

Tip
5

Stir a splash of broth into the mashed sweet potatoes to make them easy to spread on top.

Ingredients

 1 lb (500 g) Extra Lean or Lean Ground Beef
 1 clove garlic, minced
 ½ cup (125 mL) chopped onion
 ½ cup (125 mL) chopped carrot
 ½ cup (125 mL) chopped celery
 ½ tsp (2 mL) freshly ground black pepper
 ¼ tsp (1 mL) salt
 ¼ tsp (1 mL) ground nutmeg
 1 ½ tbsp (22 mL) all-purpose flour
 1 ¼ cups (300 mL) reduced-sodium chicken or beef broth
 ½ cup (125 mL) frozen corn niblets
 2 cups (500 mL) mashed sweet potatoes (about 2 medium)

Directions

1

Cook ground beef in large skillet over medium-high heat, breaking up with potato masher or back of wooden spoon, for about 8 minutes or until no longer pink. Using slotted spoon, transfer to bowl and set aside. Drain off all but 2 tsp (10 mL) fat from pan.

2

Reduce heat to medium. Add garlic, onion, carrot, celery, pepper, salt and nutmeg to skillet; sauté for 4 to 5 minutes or until vegetables are softened. Sprinkle with flour; sauté for 1 minutes. Gradually stir in broth and bring to boil; boil, stirring, until thickened. Return beef and accumulated juices to skillet. Add corn and stir to coat.

3

Transfer into 8-inch (20 cm) square glass baking dish. Top with layer of sweet potatoes.

4

Bake in 350°F (180°C) oven for 35 to 40 minutes or until digital instant read thermometer inserted into centre of casserole reads 160°F (71°C)

Tip
5

Stir a splash of broth into the mashed sweet potatoes to make them easy to spread on top.

Sunny Day Shepherd’s Pie
IngredientsDirections