Turkey and Sweet Potato Shepherd’s Pie
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The familiar flavors of the Thanksgiving holiday come together in this shepherd’s pie. Individual casseroles freeze well and reheat easily for some quick comfort food all year round. This goes well with a green salad and steamed vegetables on the side. The following recipe has been adapted from The Culinary Institute of America's The Diabetes Friendly Kitchen (2009, Houghton Mifflin Harcourt).
Makes 6 Servings
- 2 medium or 1 large sweet potato (yam), peeled and cut into large chunks
- 1 tbsp plus 2 tsp canola oil
- 3/4 tsp kosher salt
- 1 tsp dried rosemary
- 1 tsp dried sage
- 1 tbsp pure maple syrup
- 2 1/2 cups plus 2 tbsp low-sodium chicken broth, divided use
- One 16-ounce can chickpeas, rinsed, or 2 cups freshly cooked chickpeas
- 1 pound ground turkey (94% lean)
- 1/4 tsp freshly ground black pepper
- 1 tbsp Bell’s Poultry Seasoning
- 1 yellow onion, diced
- 2 parsnips, diced
- 1 stalk celery, diced
- 8 ounces cremini mushrooms, sliced
- 1/2 cup white wine
- 2 tbsp all-purpose flour
- 1/4 cup dried cranberries, minced
- 1 tbsp unsalted butter
- 1 tbsp minced fresh sage leaves
- 2 tbsp chopped pecans
- Preheat the oven to 400°F.
- Toss the sweet potato chunks with 2 tsp of the canola oil, 1/4 tsp of the salt, the rosemary, and dried sage. Spread the sweet potato chunks onto a baking sheet and roast until very soft and lightly browned, about 45 minutes. Mash the cooked sweet potatoes with the maple syrup. Set aside and keep warm.
- Purée 1/2 cup of the chicken broth and the chickpeas in the Vitamix until smooth. Mix with the sweet potatoes and set aside.
- Heat the remaining 1 tbsp canola oil in a sauté pan over medium high heat. Add the ground turkey and brown. Season with the remaining ½ tsp salt, the pepper, and 2 tsp poultry seasoning. Add the onion, parsnips, and celery once the turkey is no longer pink.
- Cover and sweat the vegetables until the browned bits of turkey on the bottom of the pan loosen up. Remove the turkey mixture from pan. Set aside and keep warm.
- Add the mushrooms to the pan and gradually add 1/4 cup of the white wine to help the mushrooms sweat until soft. Allow the wine and mushroom liquid to almost evaporate. Sprinkle the mushrooms with flour and the remaining 1 tsp poultry seasoning. Allow the flour and mushrooms to cook slightly but do not allow to burn.
- Add the turkey mixture back to the pan and mix with the mushrooms to combine. Add 2 cups of the chicken broth and bring to a gentle boil.
- Meanwhile, simmer the cranberries in the remaining 1/4 cup white wine until soft and the volume of the wine is reduced by half. Add the cranberry mixture to the turkey mixture.
- Put the turkey mixture in a small casserole or pie plate and spread the top with the mashed sweet potato mixture.
- Melt the butter and sauté the fresh sage leaves briefly to release their flavor. Whisk in the remaining 2 tbsp chicken broth and allow to reduce slightly. Pour over the casserole and top with the pecans.
- Bake until mixture is hot and bubbly, about 15 minutes, and serve.
Information Per Serving: Calories 424, Protein 23 g, Carbohydrates 53 g, Fiber
8.5 g, Total Fat 13 g, Saturated Fat 3 g, Sodium 387 mg