Sweet Potato Shepherd’s Pie

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junio 27, 2015

Enjoy this new style Shepherd's Pie -- a flavorful ground beef filling topped with a vitamin rich mashed sweet potato topping. YUM!
[timer length=30]30 Minutes[/timer]

  • Prep: 15 mins
  • Cook: 30 mins

  • 15 mins

    30 mins

    45 mins

  • Productos: 6 Servings

Instrucciones

Heat oil in large non-stick skillet over medium heat. Add garlic, onion, mushrooms and ground beef; cook, breaking up the ground beef the back of a wooden spoon for 5 to 8 minutes until beef is browned. Sprinkle with flour and quickly mix it in. Stir in thyme, rosemary, nutmeg, salt, pepper, tomato paste and Worcestershire sauce. Increase heat to medium-high and stir in pineapple juice. Bring to a boil, adding some water if the mixture is too thick. Simmer for 1 minute. Stir in frozen vegetables.

Spread beef mixture into an 8-inch square baking dish. Top with and even layer of Sweet Potato Topping. Sprinkle shredded cheese evenly on top of the pie. Bake in 350°F (190°C)oven for 30 to 35 minutes or until cheese is melted and a digital instant read thermometer insert into centre of casserole reads 160°F(71°C).

Sweet Potato Topping: Peel 2 medium sweet potatoes and cut into chunks. Simmer in salted boiling water for 15 to 20 minutes or until tender. Drain and mash. Stir in 1 egg yolk, 1/4 cup (50 mL) skim milk, 1/8 tsp (0.5 mL) EACH ground cinnamon and dried oregano leaves.

Good source of iron (15%DV) and excellent source of zinc (36%DV).

Ingredientes

1 tbsp (15 mL) olive oil

3 cloves garlic, minced

1 large onion, finely diced

1 cup (250 mL) thinly sliced mushrooms

1 lb (0.45 kg) Extra Lean Ground Beef

2 tbsp (30 mL) all-purpose flour

2 tbsp (30 mL) tomato paste

1 tbsp (15 mL) Worcestershire sauce

1 tsp (5 mL) salt

½ tsp (2 mL) dried crushed rosemary

½ tsp (2 mL) dried thyme leaves

½ tsp (2 mL) freshly ground pepper

⅛ tsp (0 mL) ground nutmeg

¼ cup (50 mL) pineapple juice

1 cup (250 mL) frozen peas and carrot mixed vegetables

½ cup (125 mL) frozen or canned corn kernels, drained

¼ cup (50 mL) shredded low fat Cheddar

¼ cup (50 mL) shredded mozzarella cheese

Sweet Potato Topping (recipe follows)

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Información nutricional

Calorías230
Sodio770 mg
Proteínas19 g
Grasas Totales7 g
Total Carbohydrates23 g