Close

April 14, 2021

Shepherd’s Pie with a fibre twist

Shepherd's Pie using ground turkey or beef and lentils

print
As the self proclaimed Queen of Fibre adding fibre rich ingredients into your family’s favourite recipes is a great way to bump up their immune supporting fibre intake.

I have tweaked the iconic Shepherd’s Pie by adding more fibre rich vegetables and lentils to my standard recipe that uses ground turkey or ground beef.

Not only does this tweak add those much needed veggies and plant based proteins, it extends your protein and helps reduce your grocery bill.

As a big believer in all things local, I love supporting our local farmers.  Every time you choose a locally grown or produced food you support the farmers and our economy.

Family friendly and easy to make, I adapted the recipe from Makes it Super.

 

Topping:

3 large sweet potatoes – see step 2

½ cup (125mL) buttermilk or yogurt, I use 0% MF Greek yogurt

¼ cup (60mL) fresh parsley, chopped, optional

Salt and pepper to taste

Filling:

1 tbsp (15mL) canola oil

1 large onion, diced

6 cloves garlic, minced

1 lb (454 g) package ground turkey

3 large carrots, scrubbed well, diced

2 cups (500 mL) small mushrooms, sliced thinly OR button mushroooms cut in half

2 Tbsp (25mL) tomato paste

1 Tbsp (15 mL) smoked paprika

2 tsp (10 mL) chili powder

¼ cup (60mL) BBQ sauce, Chili sauce or ketchup

2 Tbsp (30 mL) whole wheat or all-purpose flour

1 ½ cups (375 mL) unsalted or sodium reduced chicken broth

1 cup (250mL) fresh or frozen peas (if using frozen, do not thaw)

One – 540 mL (19 fl oz) can lentils, drained and rinsed well

¼ tsp red pepper flakes

Salt and pepper to taste

  1. Preheat oven to 375ºF (190ºC). Lightly oil a 13″ x 9″ baking dish or use parchment paper to line the pan.
  2. You have 2 choices here: Choice #1 Prick each sweet potato several times with a fork and microwave no more than three at a time until tender (approx. 4 minutes for each potato). Remove skins and place potatoes in a large bowl. Add remaining topping ingredients and mash well. Set aside. OR Choice #2 Scrub the potatoes well, cut into 2 inch chunks, place in a steamer basket, add water, cover and steam until tender. Approxiamtey 10 minutes. Drain. Mash (including the peel) with the remaining topping ingredients, set aside.
  3. In a large skillet, on medium-high, heat oil. Sauté onions until transparent, add garlic and sauté for 30 more seconds.
  4. Add ground turkey and sauté until meat is cooked and starting to brown. Add carrots and mushrooms. Sauté for 3-4 minutes. Add tomato paste and BBQ, Chili Sauce or ketchup sauce. Add smoked paprika and chili powder. Add flour and blend well. Add chicken stock. Continue cooking until mixture starts to thicken, approx. 5 minutes. Add lentils and red papper flakes., stir in well. Cover and cook for 3-5 minutes, stirring occasionally. Stir in peas. Remove from heat.
  5. Scoop the turkey mixture into the prepared baking dish and spread evenly. Top with the sweet potato mixture, spreading evenly to cover the entire dish. Baked uncovered for 40-45 minutes or until ingredients start to bubble up the sides, and the top starts to brown.

Makes: 6-8 Servings

 

Professional home economist tip:

Feel free to sub out the ground turkey and use extra lean ground beef.

Feel free to add an extra cup of frozen peas, it will bump up the fibre.

 

Click to watch me make this recipe on my Facebook Live Fan page. 

8 Comments on “Shepherd’s Pie with a fibre twist

Colette
September 18, 2018 at 5:20 pm

Love this recipe made a similar version for my hubby and because I’m vegetarian I made mine with lentils!

Reply
Mairlyn
October 2, 2018 at 1:04 pm

glad you liked it and could rework it for you!
Peace, love and fibre,
Mairlyn

Reply
Rosella LEIS
April 15, 2021 at 1:01 am

Gotta try this one!!

Reply
Mairlyn
April 22, 2021 at 2:52 pm

Its a classic comfort food with my fibre additions!
Peace, love and fibre,
Mairlyn

Reply
Lori McGeown
April 21, 2021 at 9:03 pm

Hi Mairlyn. Made this tonight. It’s just in the oven. But I know it’s going to be fantastic. Thank you. ❤❤❤

Reply
Mairlyn
April 22, 2021 at 2:50 pm

Hope you loved it!
Peace, love and fibre,
Mairlyn

Reply
Kolleen
April 23, 2021 at 3:37 pm

Very yummy, I made this for dinner last night and it was a hit. My sweet potato skins were a little tough, my fault entirely I should have used the stove top method. The yogurt really added a nice tang to the topping.

Reply
Mairlyn
June 1, 2021 at 12:09 pm

I find the older the sweet potato the tougher the skin…. sort of a metaphor for life!
Peacd, love and fibre,
Mairlyn

Reply

Leave a Reply to Mairlyn Cancel reply

Your email address will not be published. Required fields are marked *