Sweet Potato Shephards Pie
You can add your favorite veggies to the meat mixture as well. For example; peas, carrots, corn, etc. go great with this dish.
• oil spray
• 1 tablespoon olive oil
• 1 cup finely chopped onion
• 2 cloves garlic, minced
• 1.25 pounds lean ground turkey (at least 90% lean)
• 2 tablespoons reduced-sodium tomato paste
• 1 tablespoon Worcestershire sauce
• 1/2 teaspoon garlic powder
• 1/2 teaspoon dried thyme
• 1/4 teaspoon paprika
• 1 cup low-sodium beef broth
• Kosher salt (to taste)
• ground black pepper (to taste)
• 1.5 pounds sweet potatoes (approximately 2 to 3 large), peeled, cubed and boiled
• 1/2 cup low-fat buttermilk (or reduced-fat sour cream)
• 2 egg whites
• 2 tablespoons cheese, cheddar, reduced-fat shredded, or Swiss cheese
• 1 tablespoon grated Parmesan cheese
Preheat the oven to 350°F. Coat a 6- to 8-cup ceramic or glass dish with oil spray.
In a large skillet, heat the olive oil over medium-high heat. Add onion and garlic and cook, stirring, until softened and translucent, 4 to 5 minutes. Add the turkey, and increase the heat to high. Cook, stirring, until the turkey is browned, 3 to 4 minutes longer.
Stir in the tomato paste, Worcestershire sauce, garlic powder, thyme, and paprika. Cook, stirring, 2 minutes. Add broth and cook 2 to 3 minutes, until the turkey is cooked through and a light sauce forms. Season to taste with salt and pepper. Set aside.
In a large bowl, mash the sweet potatoes with the buttermilk or sour cream until smooth. Season to taste with salt and pepper. In a large bowl, beat the egg whites with a pinch of salt on high speed until stiff but not lumpy, 4 to 6 minutes. They should cling firmly to the side of the bowl when tilted. With a spatula, gently fold the egg whites, one-third at a time, into the sweet-potato mixture, until all the egg whites are just incorporated and not deflated.
Spread the meat mixture into the prepared casserole dish, and top with the sweet potato mixture. Sprinkle with the Cheddar or Swiss cheese and the Parmesan cheese. Bake, uncovered, until the potato topping is puffed and browned around the edges, 30 to 35 minutes. Serve immediately.
Amount per Serving
• Calories: 403
• Protein: 41g
• Total Fat: 7g
o Saturated Fat: 2g
• Cholesterol: 61mg
• Total Carbohydrate: 44g
• Dietary Fiber: 6g
• Sodium: 368mg
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