Turkey Sweet Potato Cauliflower Sheppard’s Pie
I am so excited about today’s recipe for Turkey Sweet Potato Cauliflower Sheppard’s Pie. With the changing weather it’s the perfect comfort food, lightened up! I hope you enjoy it!
So, when I first started dating my husband, we went to a family member’s house for dinner. That is where I had my first experience with Sheppard’s pie. It was pretty standard, ground beef, gravy, instant mashed potatoes. But, oh my goodness, I LOVED it! The flavors make so much sense together. It’s easy, it’s comforting, it’s satisfying.
So a year or so later, we went to a local farmer’s market and I picked up some ground bison and cauliflower. I needed to make dinner and I couldn’t figure out what to do with those two ingredients. Then, it HIT ME. I have to make a sheppard’s pie! I had never made it before, so I just had to wing it. There were some flaws, but overall, it turned out amazing! But, we haven’t had it since….
You may be wondering, “Jostlyn, if you love sheppard’s pie so much, why do you only eat it like once a year?”. Well, you know those meals that you love to have, but always forget about? I never grew up with it so it doesn’t come to mind easily when I am thinking about making dinner. But it is one of my favorite meals to have. Or maybe that’s not a thing normal people experience and I am crazy, I don’t know.
So, as it’s getting colder my mind is set on comfort foods. I remembered my good friend the Sheppard’s Pie, and prepare to make it my own. Personally, I don’t think there is anything wrong with the original, but it does tend to be high calorie and while there are some awesome vitamins and minerals in white potatoes, I want my meals to pack even more of a nutrient punch!
I decided on ground turkey as opposed to beef or lamb to reduce the amount of saturated fat. Because I wanted to keep the brown gravy to up the flavor, I used low sodium beef bullion to season it. You could also use low sodium beef broth instead of water in the recipe and leave out the bullion if you’d like. For the topping, I had sweet potatoes in my pantry. Although, I am not the biggest fan of the sweetness, so to cut it, I mixed in mashed cauliflower. You can do this yourself by boiling the mashed potato and pureeing it with some broth or water. I, however, am much too lazy, so I used this instead!
Sweet potato has come out as some sort of a super food. I don’t really agree with the idea that certain foods have “super powers” to nourish you. All whole foods are beneficial in their own way. Sweet potatoes contain more carbohydrate than their white counterparts. So especially if you are diabetic, you may need to be careful of serving sizes with this one. Side note: if you are diabetic and have been told that you need to avoid “all white foods”, you have been misinformed. I would recommend going to talk to a registered dietitian or certified diabetes educator about how to best manage your blood sugars. Sweet potatoes contain about 112 calories, 26 grams of carbohydrate, and 2 grams of protein per potato.
Just one sweet potato contains 400% of the amount of vitamin A you need in a day. Vitamin A is a fat soluble vitamin, it is stored in our bodies instead of excreted in our urine like the water soluble vitamins. Too much vitamin A has been linked to birth defects in pregnant women. The upper limit for vitamin A is 10,000 IU (3,000 mcg) daily which is about about 2/3 of one sweet potato. So, it is best to enjoy in moderation. That being said, vitamin A plays an important role in our bodies with regards to vision, cell division, growth, reproduction, and immunity. Vitamin A does have antioxidant effects. This means that Vitamin A will protect your cells from free radicals which may play a role in cancer, heart disease, and other diseases.
Sweet potatoes are also rich in:
- B vitamins
- Vitamin C
- Vitamin D
- carotenoids: antioxidant
Cauliflower is another one of those super-foods that has been gaining popularity. Because of it’s low carbohydrate content, people love to use it as a substitute for more starchy foods to lower the carbohydrate impact. This is an awesome strategy for people with diabetes to increase the volume of their meal, without increasing the carbohydrate content too much. One cup of cauliflower has about 27 calories, 5 grams of carbohydrate, and 2 grams of protein.
Cauliflower has a high fiber and water content, making it a superstar to aid in digestion. This could prevent constipation, colon cancers, and also improve cholesterol levels which can prevent heart disease. Fiber also promotes satiety, making you feel full longer.
Cauliflower is also rich in:
- Vitamin C
- Vitamin K: beware if you are on blood thinning medication Coumadin (warfarin)
- Antioxidant I3C
Now that we have all the nutrition stuff out of the way, I now present you the recipe for my Turkey Sweet Potato Cauliflower Sheppard’s Pie.
Turkey Sweet Potato Cauliflower Sheppard's Pie
- December 14, 2019
- 1 hr 30 min
- 307 Cals/Serving
- Print this
- 2 large Sweet Potato
- 1 tbsp Olive Oil
- 1 pound Ground Turkey
- 1 1/2 cup Mashed Cauliflower
- 1/2 bag Frozen Peas & Carrots (about 7 oz or 1 cup)
- 3 cubes (or tsp) Low Sodium Beef Bullion
- 1/4 cup diced Yellow Onion
- 1/4 cup diced Celery
- 1/4 cup diced Green Bell Pepper
- 1/2 tbsp minced Garlic
- 4 oz chopped Baby Bella Mushrooms
- 1/2 tbsp Italian Seasoning
- 1 tbsp Cornstarch
- 1 cup Water
- 2 tbsp Butter
- 1/2 tbsp Chili Powder
- 1 tbsp Milk
- 1 tbsp grated Parmesan
- salt & pepper to taste
- Step 1
- Preheat oven to 400 degrees (F)
- Step 2
- Prick holes in sweet potatoes and bake in preheated oven on a lined sheet tray for 45 mins or until soft
- Step 3
- Meanwhile, add 1 tbsp oil and ground turkey in large pan over medium-high heat and cook until turkey is mostly cooked through
- Step 4
- Mix in bullion to season
- Step 5
- Add in onion, celery, bell pepper, mushroom, garlic, and italian seasoning and cook until softened (about 5 minutes)
- Step 6
- In a small bowl, mix Cornstarch with 1 tbsp water to make a cornstarch slurry. This will be used to thicken gravy, set aside.
- Step 7
- Add remaining water to turkey mixture in pan
- Step 8
- Add cornstarch slurry to turkey mixture and wisk until gravy has thickened (about 2-3 minutes)
- Step 9
- * if this did not thicken your gravy enough, continue to add cornstarch slurries (1tbsp cornstarch mixed with 1 tbsp water) until desired constancy achieved
- Step 10
- When complete, pour meat mixture into a medium- sized greased baking dish.
- Step 11
- Once potatoes are done, scoop insides into a large bowl and combine with pre-made mashed cauliflower
- Step 12
- Add butter, milk, chili powder, and salt & pepper to taste
- Step 13
- Spoon potato mixture over meat mixture in baking dish
- Step 14
- Top with grated Parmesan cheese
- Step 15
- Bake in 400 degree (F) oven for 20 minutes, or until top begins to brown
Nutrition Facts for Turkey Sweet Potato Cauliflower Sheppard’s Pie:
- 307 calories
- 9 Grams Total Fat (5 Gm saturated)
- 566 mg Sodium
- 26 Grams Total Carbohydrate
- 5 Grams Fiber
- 7 Grams Sugar
- 31 Grams Protein
Check out another awesome dinner recipe idea here.