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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!
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Course: Main Course
Prep Time: 15 minutes
Cook Time: 45 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.