In honor of National Nutrition Month, I have had the privilege to share some healthy recipe's with St. John's Hospital in Grosse Pointe, Michigan! I have added Sweet Potato Shepherd's Pie to their menu for the week to provide a healthier option for lunch or dinner.
This recipe is made by swapping out a few ingredients to make this Shepherd's Pie more nutritious! The added sweet potatoes provides you with your recommended daily intake of beta-carotene! This antioxidant helps reduce the risk of cancer, reduces LDL cholesterol (your bad cholesterol), and also protects lungs in cystic fibrosis. Beta-carotene is also a precursor for vitamin A. This means that beta-carotene is converted into vitamin A in your body. Vitamin A has been shown to improve your overall immune health, including a cold or the flu.
For this recipe, I have also substituted ground turkey to provide a lean source of protein and in some additional peas and carrots for some extra vegetables!!
Am I the only one drooling over those pearl onions??
Yields 8 servings
2lbs sweet potatoes - cut into 1 inch cubes
2 lbs lean ground turkey
6 medium carrots - chopped
1 cup pearl onions
1 cup frozen peas
3/4 cup water
1/4 cup Worcestershire Sauce
2 tbsp butter (I use Earth Balance)
6oz tomato paste
1 tbsp olive oil
1) Preheat oven to 400 degrees.
2) Fill a medium size pot with water. Add potatoes and bring to a boil - boil for about 15 minutes.
3) Drain and return potatoes back to the pot.
4) Mash the potatoes and add the butter.
5) Add olive oil to a heated skillet. Add the carrots and ground turkey.
Cook for 4 minutes.
6) Add peas, onions and seasonings and allow to cook for 2 minutes.
7) Add the tomato paste and Worcestershire sauce and cook for another 2 minutes.
8) Pour the ground turkey mixture into an 8x10 pan.
9) Top with mashed sweet potatoes.
10) Cook in the oven for 25 minutes. Allow to cool before serving.
Marcia Nelms et. Al. (2011) Nutrition Therapy & Pathophysiology.