Ingredients
| Quantity | Ingredients |
|---|---|
| 2 | medium sweet potatoes, peeled and diced into 1-inch (2.5 cm) cubes |
| 1 tbsp / 15 ml | margarine or butter |
| 1 tbsp / 15 ml | olive oil |
| 2 cups / 500 ml | finely diced onion |
| 2 cups / 500 ml | sliced mushrooms |
| 2 lb / 900 g | lean ground beef |
| 6 | garlic cloves, crushed |
| 1 cup / 250 ml | sodium-reduced beef stock |
| 1 tbsp / 15 ml | flour |
| 1 tsp / 5 ml | Worcestershire sauce |
| 1/2 tsp / 2 ml | coarse sea salt, or to taste |
| freshly gound black pepper, to taste | |
| pinch red pepper flakes, or to taste | |
| 1.5 cups / 375 ml | corn kernels, fresh, frozen or canned (no added salt) |
Directions
Preheat over to 375ºF (190ºC).
Fill a large saucepan with 4 inches (10 cm) of water. Bring to a boil. Add sweet potatoes and continue to boil until sweet potatoes are tender and can easily be pierced with a fork, about 15 minutes.
Drain sweet potatoes and place them in a large mixing bowl. Using a potato masher, mash sweet potatoes with margarine until smooth. Set aside.
Heat oil in a large skillet over medium heat; when pan is hot, add onions and mushrooms; sauté for 15 minutes, or until onions and mushrooms begin to brown.
Increase heat to medium-high and add beef. Using a spatula, break up beef; continue to sauté until beef is cooked through and begins to brown, about 15 minutes.
Add garlic; sauté for another minute.
In a small bowl, whisk together stock and flour; add skillet with beef. Add Worcestershire sauce, salt, pepper and red pepper flakes to skillet; continue to sauté until stock and flour begin to thicken, about 2 minutes. Remove from heat.
Empty beef mixture into a 13 x 9 (3.5 L) glass casserole dish; spread evenly so it covers bottom of dish. Evenly spread corn over beef mixture. Using a spatula, evenly spread sweet potatoes on top so they cover corn and beef mixture. Place in oven and bake, uncovered, for 30 minutes.
Serves 8.
Nutrition: Per serving: 347 cal, 28 g pro, 12 g total fat (4 g saturated fat), 32 g carb, 4 g fibre, 62 mg chol, 356 mg sodium.
Source: Leslie Beck's Healthy Kitchen