Protein Sweet Potato Shepherd’s Pie

Ever tried the delightful Protein Sweet Potato Shepherd’s Pie? It’s a fantastic twist on a classic, packing in both taste and nutrition. This delicious dish combines the goodness of sweet potatoes with high-quality protein sources, creating the perfect blend of flavor and health. In this article, you’ll discover how to prepare it and why it deserves a spot on your dinner table. Let’s dive in!

Ingredients You’ll Need for Protein Sweet Potato Shepherd’s Pie:

• Sweet Potatoes: 2 large ones (about 1.5 lbs or 680 grams)
• Lean Ground Beef or Turkey: 1 lb (450 grams)
• Frozen Mixed Vegetables: 1 cup (240 grams)
• Onion: 1 medium-sized, finely chopped (approx. 150 grams)
• Garlic Cloves: 2, minced
• Olive Oil: 2 tablespoons (30 ml)
• Low-Sodium Chicken or Vegetable Broth: 1 cup (240 ml)
• Salt and Pepper: To taste
• Cumin: 1/2 teaspoon (2.5 ml)
• Paprika: 1/4 teaspoon (1.25 ml)
• Low-Fat Greek Yogurt: 1/4 cup (60 ml)
• Egg: 1, for egg wash (optional)

Time Needed:

• Preparation: 15 minutes
• Cooking: 45 minutes

Serves: 4

Nutritional Facts Per Serving:

• Calories: 350 kcal
• Protein: 28 grams
• Carbs: 45 grams
• Fats: 8 grams
• Fiber: 5 grams
• Sodium: 300 mg

Let’s Get Cooking! Step-by-Step Guide:

1. Prepare the Potatoes:
   Begin by washing your sweet potatoes.
   Peel them, then chop into cubes.
   Set a pot of water to boil, toss in a pinch of salt, and add the sweet potato cubes.
   Boil for about 15-20 minutes until they’re fork-tender.
2. Sautee the Fillings:
   In a skillet, heat up the olive oil over medium heat.
   Throw in the chopped onions, letting them sizzle until translucent.
   Add minced garlic and saute for another minute.
   Next, add your choice of ground meat.
   Season with salt, pepper, cumin, and paprika.
   Cook until the meat is browned and cooked through.
   Now, stir in the mixed vegetables and pour in the broth.
   Let this simmer for 5-7 minutes until it thickens a bit.
3. Mash the Sweet Potatoes:
   Once your sweet potatoes are soft, drain the water.
   Mash them up in a large bowl.
   Mix in the Greek yogurt to make the mash creamier.
   Season with salt and pepper to taste.
4. Layer Up:
   In a baking dish, spread out the meat and veggie mixture.
   Top it with an even layer of the mashed sweet potato.
   For a golden touch, you can brush the top with a beaten egg.
5. Bake:
   Preheat your oven to 375°F (190°C).
   Place the baking dish inside for about 20-25 minutes.
   The top should be slightly golden and the sides bubbly.

Tips for a Perfect Protein Sweet Potato Shepherd’s Pie:

1. You can switch the meat according to your preference. Chicken or lamb could work too!
2. Spice it up a bit! Add some red pepper flakes if you’re looking for some kick.
3. For a creamier texture, mix some parmesan cheese with the mashed sweet potatoes.

Serving Suggestions:

• This Protein Sweet Potato Shepherd’s Pie pairs beautifully with a fresh salad on the side.
• A tangy coleslaw can complement the rich flavors of the pie.
• If you’re a fan of spicy, serve with some chili sauce or hot sauce on the side.

And there you have it, folks! A delightful, nutritious, and comforting Protein Sweet Potato Shepherd’s Pie that’s perfect for those chilly nights or when you’re in need of some food for the soul. It’s a protein-packed dish that’s bound to satiate your taste buds and fuel your body. Thanks for diving into this with us at AH7. Go ahead and whip it up – your tastebuds will thank you!

PROTEIN SWEET POTATO SHEPHERD’S PIE

Ever tried the delightful Protein Sweet Potato Shepherd’s Pie? It’s a fantastic twist on a classic, packing in both taste and nutrition. This delicious dish combines the goodness of sweet potatoes with high-quality protein sources, creating the perfect blend of flavor and health. In this article, you’ll discover how to prepare it and why it deserves a spot on your dinner table. Let’s dive in!

5 from 2 votes

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Course: Main Course

Prep Time: 15 minutes minutes

Cook Time: 45 minutes minutes

Nutritions

Nutrition Facts

PROTEIN SWEET POTATO SHEPHERD’S PIE

Amount per Serving

Calories

350

% Daily Value*

Fat

 

8

g

12

%

Sodium

 

300

mg

13

%

Carbohydrates

 

45

g

15

%

Fiber

 

5

g

21

%

Protein

 

28

g

56

%

* Percent Daily Values are based on a 2000 calorie diet.

Ingredients

• Sweet Potatoes: 2 large ones about 1.5 lbs or 680 grams
• Lean Ground Beef or Turkey: 1 lb 450 grams
• Frozen Mixed Vegetables: 1 cup 240 grams
• Onion: 1 medium-sized finely chopped (approx. 150 grams)
• Garlic Cloves: 2 minced
• Olive Oil: 2 tablespoons 30 ml
• Low-Sodium Chicken or Vegetable Broth: 1 cup 240 ml
• Salt and Pepper: To taste
• Cumin: 1/2 teaspoon 2.5 ml
• Paprika: 1/4 teaspoon 1.25 ml
• Low-Fat Greek Yogurt: 1/4 cup 60 ml
• Egg: 1 for egg wash (optional)

Instructions

Prepare the Potatoes:

• Begin by washing your sweet potatoes.
• Peel them, then chop into cubes.
• Set a pot of water to boil, toss in a pinch of salt, and add the sweet potato cubes.
• Boil for about 15-20 minutes until they’re fork-tender.

Sautee the Fillings:

• In a skillet, heat up the olive oil over medium heat.
• Throw in the chopped onions, letting them sizzle until translucent.
• Add minced garlic and saute for another minute.
• Next, add your choice of ground meat.
• Season with salt, pepper, cumin, and paprika.
• Cook until the meat is browned and cooked through.
• Now, stir in the mixed vegetables and pour in the broth.
• Let this simmer for 5-7 minutes until it thickens a bit.

Mash the Sweet Potatoes:

• Once your sweet potatoes are soft, drain the water.
• Mash them up in a large bowl.
• Mix in the Greek yogurt to make the mash creamier.
• Season with salt and pepper to taste.

Layer Up:

• In a baking dish, spread out the meat and veggie mixture.
• Top it with an even layer of the mashed sweet potato.
• For a golden touch, you can brush the top with a beaten egg.

Bake:

• Preheat your oven to 375°F (190°C).
• Place the baking dish inside for about 20-25 minutes.
• The top should be slightly golden and the sides bubbly.

Notes

You can switch the meat according to your preference. Chicken or lamb could work too!
Spice it up a bit! Add some red pepper flakes if you’re looking for some kick.
For a creamier texture, mix some parmesan cheese with the mashed sweet potatoes.