Healthy BBQ Shepherd’s Pie

19 75 587
Ingredients Minutes Calories
Prep Cook Servings
15 min 1 h 5
Healthy BBQ Shepherd’s Pie
Health Highlights

Ingredients


3 medium potato Sweet potato (for topping)
1/4 cup Greek yogurt, plain, 2% M.F. (for topping)
1 tsp Cinnamon (for topping)
681 gm Turkey drumstick (ground, for filling)
2/3 cup Red onion (for filling)
2 tomato Roma tomatoes (chopped, for filling)
1 tsp Garlic (minced, for filling)
1 can (15oz) Black beans, canned (drained, for filling)
1 cup Frozen green peas (for filling)
1 cup Frozen yellow corn kernels (for filling)
1 cup grated Carrots (for filling)
1 cup Barbecue sauce (for filling)
2 tbsp Dijon mustard (for filling)
1 tbsp Paprika, smoked (for filling)
1 1/4 tsp Chili powder (for filling)
1 tsp Cayenne pepper (for filling)
1 tsp Salt (for filling)
1 dash Black pepper (for filling)
1 tsp Coconut oil (for filling)

Instructions


  1. Set oven to 420°F. 
  2. Rinse the sweet potatoes and place them in a large pot and add water until they are completely covered. Boil the sweet potatoes for about 25 minutes or until they are soft and can be pierced with a fork. Allow them to slightly cool, then chop the ends off the sweet potato and peel the skin off. Chop the flesh into pieces and place them in bowl. Add Greek yogurt to the bowl and mash with a potato masher or mix using a hand blender/mixer. I recommend using a hand mixer if you have one so that the potatoes are whipped and fluffy. Set aside.
  3. Set a nonstick skillet on medium high heat, spray with coconut oil and sauté red onions with garlic. Cook until the red onions turn brown and translucent. Toss in lean ground turkey and chop and stir with a wooden spatula. Add the seasonings (except for the BBQ sauce and Dijon) and continue to stir. Then, add diced tomatoes and black beans. Stir quickly to ensure it is all mixed together.  Then add frozen vegetables and carrots. Stir.
  4. Reduce heat to medium and pour in the BBQ sauce and Dijon mustard. Stir thoroughly, ensuring that the sauce is evenly spread throughout the mixture. 
  5. Add the mixture to individual baking tins or a large casserole dish. Then, top with the whipped sweet potatoes. If you would like to add cheese, then evenly spread the cheese over each individual casserole or the large baking dish.
  6. Bake in the oven for 20 minutes.  Once it has finished baking, garnish with freshly chopped green onions.
  7. Devour and watch your muscles to grow.

Nutrition Facts

Per Portion

Calories 587
Calories from fat 137
Calories from saturated fat 39
Total Fat 15.2 g
Saturated Fat 4.3 g
Trans Fat 0.1 g
Polyunsaturated Fat 4.4 g
Monounsaturated Fat 5.1 g
Cholesterol 164 mg
Sodium 1661 mg
Potassium 1370 mg
Total Carbohydrate 70 g
Dietary Fiber 13.7 g
Sugars 26.0 g
Protein 50 g

Dietary servings

Per Portion


Meat 1.5
Meat Alternative 0.7
Vegetables 3.4

Energy sources


Pygal43%465.5500263663789175.474235259230823%355.48045314952566279.2546991107759634%303.3136316003923152.347175923748743%23%34%CarbohydratesFatProtein

Meal Type(s)

Main




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