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Sunday, April 10, 2016

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.

By Rheanna Kish and The Test Kitchen
Source: Canadian Living Magazine: September 2011
Portion size 2 pies, 4 to 6 servings each


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


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°F (180°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°F/180°C oven for 50 to 60 minutes.)

Nutritional Information Per each of 6 servings: about
cal 311 pro 18g total fat 13g sat. fat 6g 
carb 31g fibre 5g chol 51mg sodium 717mg 
potassium 715mg    
% RDI:
calcium 7 iron 21 vit A 234 vit C 48 
folate 12

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