Sweet Potato Shepherd’s Pies

Sweet Potato Shepherd’s Pies

Don't let the ingredient list intimidate you. This recipe yields two pies - one for dinner and one to freeze for a busy day ahead.

Ingredients

2 lb (907 g) extra-lean ground beef
3 cloves garlic, minced
1/4 cup (60 mL) tomato paste
3 ribs celery, finely chopped
2 onions, finely chopped
2 carrots, peeled and diced
1 turnip (about 8 oz/225 g) peeled and diced
1 sweet green pepper, seeded and diced
2 bay leaves
1-1/4 tsp (6 mL) salt
1 tsp (5 mL) dried thyme
1/2 tsp (2 mL) pepper
1/4 tsp (1 mL) ground nutmeg
2 tbsp (30 mL) all-purpose flour
1/2 cup (125 mL) sodium-reduced beef broth
1/4 cup (60 mL) water
1-1/2 tsp (7 mL) Worcestershire sauce
4 lb (1.8 kg) sweet potatoes, (about 3) peeled and coarsely chopped
1/3 cup (75 mL) milk
2 tbsp (30 mL) butter

Preparation

In Dutch oven, cook beef and garlic over medium heat, breaking up with spoon, until browned, about 10 minutes. Stir in tomato paste; cook, stirring, for 1 minute.

Stir in celery, onions, carrots, turnip, green pepper, bay leaves, 3/4 tsp of the salt, the thyme, pepper and nutmeg. Cook, stirring occasionally, until vegetables are tender, about 15 minutes.

Stir in flour; cook, stirring, for 1 minute. Stir in broth, water and Worcestershire sauce; simmer for 3 minutes. Discard bay leaves. Divide between two 8-inch (2 L) square baking dishes.

Meanwhile, in large pot of boiling salted water, cook sweet potatoes until tender, about 12 minutes. Drain and return to pot over medium heat; cook, stirring, until dry, about 1 minute. Stir in milk, butter and remaining salt; mash until smooth. Spread evenly over each beef mixture.

Bake 1 of the pies in 350 degrees F (180 degrees C) oven until bubbly, about 35 minutes. (Make-ahead: Cover remaining pie with plastic wrap then foil and freeze for up to 1 month. Bake, uncovered and frozen, in 350 degrees F (180 degrees C) oven for 50 to 60 minutes.)

Servings: 6

Tags: buttermilk, cakes & pastries, pears

Nutritional Info

approx. per serving

cal311

pro18 g

total fat13 g

sat. fat6 g

carb31 g

fibre5 g

chol51 mg

sodium717 m

%RDI-

calcium7%

iron21%

vit A234%

vit C48%

folate12%

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