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Shepherd's Pie

Shepherd's Pie
Recipe Tip
Energy in a Potato
Sweet potatoes are rich in complex carbohydrates and fiber, which will help your body maintain stable stores of energy.
Source
The Sugar Solution Cookbook (2006) p. 251

9

reviews

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Based on 19 ratings

Sweet potatoes give this all-American classic a healthy and delicious twist. From Prevention Healthy Cooking.
Prep Time:15 min
Start to Finish:1 hr
makes:4 servings
1 1/4lb sweet potatoes, peeled and cut into 1-inch pieces
1/2cup fat-free (skim) milk
1tablespoon no-trans-fat margarine or butter
3/4teaspoon salt
1/4teaspoon freshly ground black pepper
1lb lean ground sirloin
1medium onion, chopped
1cup Cascadian Farm® organic frozen peas & carrots
1/2teaspoon dried thyme
1/2cup fat-free reduced-sodium beef broth
1/4cup red wine
1/4cup tomato paste
1.Heat oven to 350°F. Coat 6-cup ovenproof casserole with cooking spray; set aside.
2.In medium saucepan, cover sweet potatoes with enough water to cover by 3 inches. Heat to boiling. Reduce heat; cover and simmer 10 to 12 minutes or until tender. Drain potatoes; return potatoes to saucepan. Stir in milk, margarine, 1/4 teaspoon salt and 1/8 teaspoon pepper. Mash until smooth; set aside.
3.Heat large nonstick skillet over medium-high heat. Cook and stir sirloin 5 to 6 minutes until browned. Drain fat from pan; transfer beef to medium bowl. Return skillet to medium-high heat; add onion, peas and carrots, and thyme. Cook, stirring occasionally, 5 to 7 minutes or until vegetables are softened.
4.Return beef to skillet; stir in broth, wine and tomato paste. Cook 2 to 3 minutes or until the liquid is almost evaporated. Stir in remaining 1/2 teaspoon salt and 1/8 teaspoon pepper. Transfer beef mixture to the prepared casserole dish. Spread sweet potato mixture evenly over top of beef mixture. Bake 25 to 30 minutes or until potatoes are lightly browned.
Nutritional Information
1 Serving: Calories 350 (Calories from Fat 90); Total Fat 10g (Saturated Fat 4g, Trans Fat 1/2g); Cholesterol 70mg; Sodium 750mg; Total Carbohydrate 36g (Dietary Fiber 6g, Sugars 15g); Protein 27Percent Daily Value*: Vitamin A 520%; Vitamin C 20%; Calcium 10%; Iron 25Exchanges: 2 Starch; 0 Other Carbohydrate; 1 Vegetable; 3 Lean Meat Carbohydrate Choices: 2 1/2 
*Percent Daily Values are based on a 2,000 calorie diet.
©Copyright 2009, Rodale, Inc.
 
9 Reviews

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great with a change
This is one of the best shepherds pie's I've had to date. I changed the recipe a little. I used ground turkey instead of ground beef. Using the 99% fat free kind. I was unsure how it would work, but my wife won't eat ground beef. I used a little more beef broth 1/4 cup and tomato paste 2 oz to make up for the beef. What a hit, we have it once a week and it only 235 calories per serving.
Posted at 12:30 PM on November 23 2011 by Steve Broniecki
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Great flavor & very filling!
This was amazing. I substituted sirloin for lean ground turkey but still simmered it in the red wine with about half of the called-for beef broth (and, well, about twice the amount of wine...): the taste was amazingly robust. I also used a "stew blend" of veggies (peas, carrots, okra, green beens, onions, and corn) because I like the extra vegetables! Likewise, I topped it with a bag of shredded reduced-fat parmesan/mozzarella blend and popped it back in the oven for another 5-7min. HEAVENLY!
Posted at 3:21 PM on March 15 2011 by CeliaG.
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Wonderful Flavor!!
I have to say, I haven't made this one in a while because I just haven't come across the recipe in a while but my goodness it is GOOD!! Simple to make and I doubled the recipe just because I wanted leftovers ;-) Perfect for moms trying to sneak in veggies on picky children..to put my picky nephew's comment on here " you can see them (veggies) but you can't taste them". I think that says it all..and it's great if you need to watch your sugars for diabetes and such.
Posted at 3:03 PM on December 13 2010 by Julia
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Yummy!
My husband, daughter and I all love this! So much fun to make and even more fun to eat.
Posted at 9:54 AM on August 9 2010 by dmndblueyez
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Yum
I really enjoyed this recipe. My 10 month old liked it too. She was able to pick up the small veggies and loved the sweet potatoes on top. I used more milk instead of the red wine and it was great!
Posted at 2:43 PM on April 20 2010 by
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nice twist on Shepherd's Pie
This was very good..I used 99% lean ground turkey and only beef broth as I didn't have any red cooking wine. I did use a few cloves of minced garlic in with the onion as we love garlic. My boyfriend was amazed at how healthy this was, because it was so good! I Thank you for the recipe! He told me to add it to the rotation :-)
Posted at 2:54 PM on February 24 2010 by Lissie
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delicious
I made this last night for my husband and daughter. It was delicious and hearty. Perfect for the Fall. We finished it off today for lunch. I will definitely make this again.
Posted at 11:29 PM on October 21 2009 by
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Very Filling!
This is tasty, and one serving will definately fill you up!
Posted at 8:39 AM on August 11 2009 by roxiemc131
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..But Made a Few Adjustments
Okay, I rated this a 5 because it was awesome and my husband (who was very weary of all the vegetables in this dish) absolutely could not stop making "Mmm's" of approval..that said I did make some changes..I also used lean ground turkey I also used all beef broth (didn't have any cooking wine) and we kind of oopsied on the recipe and instead of a cup of veggies I used the whole bag but it was enought to make 2- 9" round casseroles so there was leftover for my lunch and his today! Next time I make it though I will use more black pepper. Thank you for these wonderful recipes!!
Posted at 3:41 PM on March 9 2009 by Julia