Ah, sweet potatoes. They’re like little nuggets of earthy delight, aren’t they? I remember the first time I swapped them for regular potatoes in a shepherd’s pie—mind blown!
There’s something about that sweet and savory combo that feels like a cozy hug in culinary form. And, hey, throw in some turkey and you’ve got a dish that’s not only comforting but also kind to the waistline. This Healthy Sweet Potato Turkey Shepherd’s Pie is my go-to when I need that perfect balance of hearty and healthy.
You know, like when you want to indulge but not feel like you’ve eaten a brick. Plus, it’s a hit with everyone, even the picky eaters. Trust me, I’ve seen it happen—kids and adults alike, going back for seconds.
So, if you’re ready for a dish that’s as vibrant as the fall leaves and as satisfying as finishing a good book, let’s get started!
Steps
- Preheat your oven to 400°F (200°C).
- Boil peeled and diced sweet potatoes with garlic in salted water until tender. Drain them and mash with chicken broth, milk, sour cream, salt, and pepper.
- In a large skillet, brown the ground turkey for about 5 minutes, seasoning with salt and pepper. Once cooked, set the turkey aside.
- Add olive oil to the skillet and sauté diced onion for one minute. Add chopped celery and parsnip, seasoning to taste, and cook for about 12 minutes until the celery softens.
- Stir in garlic and diced mushrooms, cooking for an additional 3-4 minutes. Mix in flour, salt, and pepper until well combined.
- Add frozen mixed vegetables, chicken broth, tomato paste, Worcestershire sauce, rosemary, and the cooked turkey to the skillet. Mix well and let it simmer covered on low heat for 5-10 minutes to thicken.
- Divide the meat mixture evenly among six individual oven-safe dishes or spread it in a 9 x 12 baking dish. Top each portion with 1/2 cup of the mashed sweet potatoes.
- Use a fork to create ridges on top of the mashed potatoes and sprinkle with paprika. If preparing in advance, you can freeze at this stage.
- Bake in the oven for 20 to 30 minutes until the potatoes are golden and the filling is hot. If using a large dish, you may need to bake it longer to ensure it is heated through.
- Allow the dish to cool for 10 minutes before serving.
Ingredients
- 1-1/2 lbs sweet potatoes, peeled and diced
- 3 cloves garlic
- 1/2 cup 1% milk or rice/oat milk for a dairy-free option
- 1/4 cup chicken broth
- 2 tbsp reduced-fat sour cream or dairy-free cream
- Kosher salt and pepper to taste
- 1 lb 93% lean ground turkey
- 1 tsp olive oil
- 1 medium onion, diced
- 1 celery stalk, chopped
- 1 parsnip, diced
- 2 cloves garlic, diced
- 8 oz mushrooms, diced
- 10 oz frozen mixed vegetables
- 2 tbsp flour, or gluten-free flour like cup4cup
- 1 cup fat-free low-sodium chicken broth
- 2 tsp tomato paste
- 1 tsp Worcestershire sauce
- 1 tsp freshly chopped rosemary
- Salt and pepper to taste
- Paprika
Nutritional Values
Calories: 1500 kcal | Carbohydrates: 204 g | Protein: 99 g | Fat: 36 g | Saturated Fat: 12 g | Cholesterol: 258 mg | Sodium: 1824 mg | Fiber: 36 g | Sugar: 18 g
FAQ
- Can I prepare the Turkey Sweet Potato Shepherd’s Pie in advance?
- Yes, you can assemble this dish ahead of time and then bake it when you’re ready to eat. It can also be frozen for up to three months. To do so, follow the recipe up to the point of baking, then freeze. When you want to eat it, thaw it overnight in the refrigerator and bake as directed.
- Is it possible to make this recipe dairy-free?
- Absolutely! You can substitute rice or oat milk for the 1% milk and use a dairy-free cream in place of sour cream to make the recipe suitable for a dairy-free diet.
- How do I store leftovers of the Shepherd’s Pie?
- Leftovers can be stored in the refrigerator for several days. For longer storage, you can freeze individual servings in airtight containers. Reheat in the oven or microwave before serving.
- What should I do if I want to make a gluten-free version of this dish?
- You can easily make a gluten-free version by using gluten-free flour, such as cup4cup, in the filling. Additionally, make sure to check the labels on your chicken broth and Worcestershire sauce to ensure they are gluten-free as well.
- Can I use different types of meat or vegetables in this shepherd’s pie?
- Yes, you can customize the recipe by using different ground meats like beef or lamb. Additionally, feel free to add or substitute your favorite vegetables to suit your taste or dietary preferences.
Tips
- Prepare in Advance: You can assemble this dish ahead of time and bake it when you’re ready to eat. It also freezes well, so consider making individual portions in oven-safe dishes for easy reheating.
- Enhance Flavor with Fresh Herbs: Incorporate freshly chopped rosemary into the filling to add a fragrant herbal note that complements the savory ingredients.
- Create Texture with Potato Ridges: Use a fork to scrape the top of the mashed sweet potatoes to form ridges before baking. This technique helps achieve a golden, crispy texture on top.
- Adapt for Dietary Needs: Substitute dairy-free milk or cream alternatives in the potato mash for a dish that accommodates lactose intolerant or dairy-free diets.
Equipment
- Individual Oven-Safe Dishes or a 9 x 12 Baking Dish – For baking the shepherd’s pie.
- Large Skillet – For cooking the filling.
- Pot – For boiling the sweet potatoes.
- Potato Masher – For mashing the sweet potatoes.
