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Recipe Summary

Sunny Day Shepherd's Pie
Difficulty: Easy
Preparation: 10 min
Cooking: 50 min
Makes: 6 servings
Best Suited for: Lots of Kids,

Nutritional Information

Per Serving (241 calories, 19 g protein, 6.6 g fat, 26 g carbohydrate, 312 mg sodium, 2.6 mg iron, 43% DV zinc, 190% DV vitamin A.)

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Sunny Day Shepherd's Pie

Shepherd's pie is comfort food at its finest. With just 241 calories per serving and a beta carotene-rich sweet potato topping, this version is a healthy twist on the old standby!
1 lb (500 g)Extra Lean or Lean Ground Beef
1clove garlic, minced
½ cup (125 mL)EACH chopped onion, carrot and celery
½ tsp (2 mL)freshly ground black pepper
¼ tsp (1 mL)EACH salt and ground nutmeg
1 ½ tbsp (22 mL)all-purpose flour
1 ¼ cups (300 mL)reduced-sodium chicken or beef broth
½ cup (125 mL)frozen corn niblets
2 cups (500 mL)mashed sweet potatoes (about 2 medium)
  1. Cook ground beef in large skillet over medium-high heat, breaking up with potato masher or back of wooden spoon, for about 8 minutes or until no longer pink. Using slotted spoon, transfer to bowl and set aside. Drain off all but 2 tsp (10 mL) fat from pan.
  2. Reduce heat to medium. Add garlic, onion, carrot, celery, pepper, salt and nutmeg to skillet; sauté for 4 to 5 minutes or until vegetables are softened. Sprinkle with flour; sauté for 1 minutes. Gradually stir in broth and bring to boil; boil, stirring, until thickened. Return beef and accumulated juices to skillet. Add corn and stir to coat.
  3. Transfer into 8-inch (20 cm) square glass baking dish. Top with layer of sweet potatoes.
  4. Bake in 350°F (180°C) oven for 35 to 40 minutes or until digital instant read thermometer inserted into centre of casserole reads 160°F (71°C)
  • Tip: Stir a splash of broth into the mashed sweet potatoes to make them easy to spread on top.
  • Cook! Dietritians of Canada 2011. Published by Robert Rose Inc.
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