Quantcast

Sweet Potato Shepherd’s Pie - Quick Recipe

Foodie Version of this Recipe

This 30-minute meal packs in lean protein from the turkey, lots of vegetables, and healthy carbs from the sweet potatoes.

Prep Time: 30 minutes

Nutritional Facts

Serving Size: 1/8 of recipe

  • Calories 235
  • Carbohydrates 23 g
  • Protein 17 g
  • Fat 9 g
  • Saturated Fat 2.2 g
  • Sugar 8 g
  • Dietary Fiber 4 g
  • Cholesterol 55 mg
  • Sodium 245 mg
  • Potassium 545 mg

This Recipe Serves 8

Ingredients

2 large sweet potatoes (about 9 ounces each), peeled and diced
Cooking spray
1 small onion, diced
2 cloves garlic, minced
1.25 pounds lean ground turkey
14.5-ounce can diced tomatoes
16-ounce bag frozen mixed vegetables (carrots, corn, peas and green beans)
1 tablespoon yellow mustard
2 tablespoons Worcestershire sauce
1/4 teaspoon ground black pepper
2 teaspoons corn starch
1 tablespoon cold water
2 tablespoons trans-fat free margarine

Instructions

    1. Place sweet potatoes in steam basket in a medium pot with 2 cups water. Bring to a boil, reduce heat, and simmer. Cover and steam until tender, about 15 minutes.
    2. While potatoes are cooking, spray a large sauté pan with cooking spray. Add onions and sauté over medium-high heat for 3 minutes or until onions look clear. Add garlic and sauté for 30 seconds. Remove from pan and set aside.
    3. Add turkey and cook until brown, about 6-7 minutes. Add onions back to pan and stir to mix.
    4. Add diced tomatoes, mixed vegetables, yellow mustard, Worcestershire, and black pepper. Bring to a simmer.
    5. In a small bowl, mix together corn starch and water. Add to turkey mixture and stir. Let simmer for 5 more minutes.
    6. Meanwhile, drain the sweet potatoes. Place sweet potatoes in a medium bowl and mash with a potato masher. Add margarine and whisk until smooth.
    7. Preheat broiler. Pour cooked turkey mixture evenly into an 11x14 inch pan or medium casserole dish. Spread sweet potatoes evenly on top of turkey mixture.
    8. Broil for 5 minutes.

    MAKE IT GLUTEN-FREE: Confirm all ingredients are gluten-free and this dish can be gluten-free.

    Flavorful and Delicious!

    Foodie & Quick Recipes

    What’s your style? Whether you are a foodie chef or a quick cook, we have recipes to match your cooking style. Some of these recipes are also gluten-free!

    Featured Article

    Organic? Natural? What's it all Mean?

    Natural and organic foods explained, plus what it means to you and your health.

    Meal Makeover

    Build a Better Sandwich

    Think beyond the traditional turkey sandwich. Here are some healthy new lunch ideas.

    Find More Recipes

    All-Natural Diabetes Meals

    This month’s sample meal plan focuses on including natural, whole foods throughout the day.

    View Meal Plan

    How Many Calories?

    Calculate the number of calories you should eat each day to maintain your present body weight:

    Please select an option before you continue.
    Calculate My Calories

    I don't do any physical activity other than what I need to do for my usual activities, such as going to work or school, grocery shopping, or doing chores around the house.

    I do some moderate exercise every day in addition to doing my usual activities. For example, I walk about 1.5 to 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's moderately active.

    I am very active every day in addition to doing my usual activities. For example, I walk more than 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's very active.

    How Many Calories?

    This number estimates how many calories you should eat per day to keep your body weight where it is now.

    If you want to lose weight, you may need fewer calories. You should talk with your health care team for more personalized recommendations, but this calculator can help to get you started.

    Calculate My Calories

    *Estimates are rounded to the nearest 200 calories. An individual's calorie needs may be higher or lower than these average estimates. Developed from the 2010 US Dietary Guidelines for Americans.