Shepherd’s Pie with Sweet Potatoes

Shepherd’s pie is the ultimate comfort food, especially during our long, dark Canadian winters. This version swaps regular potatoes with sweet potatoes, so it’s packed with beta carotene. Any kind of ground meat can be used in place of the beef, including chicken, turkey or lamb.

Shepherd’s Pie with Sweet Potatoes


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 canola 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)


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