August 14th

Rest

Recipe: Healthy BBQ Shepherd’s Pie

Prep time: 45 minutes
Cook time: 20 minutes

Ingredients for at least 5 servings:

• Topping
  • 3 medium sweet potatoes
  • 1/4 cup 2% Greek yogurt
  • 1 tsp cinnamon*
• Filling
  • 1.5 lb extra lean turkey
  • 2/3 cup red onion
  • 2 Roma tomatoes (diced)
  • 1 tsp minced garlic
  • 1 can (15oz) low sodium black beans (drained)
  • 1 cup frozen peas
  • 1 cup frozen corn
  • 1 cup shredded carrots
• Condiments & seasonings:
  • 1 cup low sodium natural BBQ sauce
  • 1/8 cup Dijon mustard
  • 1 tbsp smoked paprika
  • 1.5 tsp chili powder
  • 1 tsp cayenne*
  • Sea salt & pepper to taste
• Garnish
  • Freshly chopped green onions
  • 5/8 cup (1/8 cup each serving) reduced fat cheddar cheese*

* – denotes an optional ingredient

Steps:

1. Set oven to 420F.
2. Rinse the sweet potatoes and place them in a large pot and add water until they are completely covered.
3. Boil the sweet potatoes for about 25 minutes or until they are soft and can be pierced with a fork.
4. 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.
5. 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.
6. 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.
7. Toss in lean ground turkey and chop and stir with a wooden spatula.
8. Add the seasonings (except for the BBQ sauce and Dijon) and continue to stir.
9. Then, add diced tomatoes and black beans. Stir quickly to ensure it is all mixed together. Then add frozen vegetables and carrots. Stir.
10. 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.
11. 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.
12. Bake in the oven for 20 minutes. Once it has finished baking, garnish with freshly chopped green onions.
13. Devour and watch your muscles to grow.

Approximate macros for 1 of 5 servings without cheddar cheese:
413 calories, 41g protein, 53g carbohydrates, 4g fat, 9g fiber, 17g sugar

By Fit Men Cook