The winter session of our Health and Wellness Program started today!
Healthy Options is a class in the Program that teaches students how to prepare creative snacks, easy meals, and healthy desserts, using whole, natural foods while learning about the health benefits they provide.
One of our favorite recipes from class? Sweet Potato Shephard’s Pie!
Prep Time: 30 min
Cook Time: 30 min
Total Time: 1 hr
Difficulty: Easy
Servings: 4
INGREDIENTS: 2 large sweet potatoes; 1 tablespoon olive oil; 1 small onion, diced; 1 red pepper, diced; 2 cloves garlic, minced; 1 1/4 lbs lean ground turkey; 1 can 14.5 ounce, diced tomatoes; 1 tablespoon dijon or spicy brown mustard; 1 tablespoon Worcestershire sauce; 1 teaspoon dried thyme; 1 teaspoon black pepper; 2 teaspoons corn starch; ¼ cup cold chicken stock, wine or water; 2 tablespoons melted butter; ¼ cup yogurt; ½ teaspoon cumin powder; ½ teaspoon coriander powder; Grating of nutmeg; ½ teaspoon hot sauce; ¼ cup grated Cotija Cheese or Parmesan Cheese; salt and pepper to taste
EQUIPMENT:
Sauté pans; Knives; Chopper box; Measuring cups & spoons; Bowls; Spatulas/wooden spoons; Potato masher; Baking dishes; Microwave; Oven
DIRECTIONS:
Scrub and pierce sweet potato; place on a microwave-safe plate. Microwave, uncovered, on high for 20 minutes or until tender.
While potatoes are cooking. Heat oil and sauté onions and peppers over medium-high heat for 3 minutes. Add garlic and thyme and sauté for 30 seconds. Add turkey and cook until brown, about 6-7 minutes.
Add diced tomatoes, mustard, Worcestershire sauce, black pepper and salt. Bring to a simmer.
In a small bowl, mix together corn starch and cold stock. Add to turkey mixture and stir. Let simmer for 5 more minutes.
Peel and break up sweet potatoes with your hands. Place them in a medium bowl add melted butter, yogurt, cumin, coriander, nutmeg, hot sauce and cheese. Mash with a potato masher until well combined.
Pour cooked turkey mixture evenly into a greased medium-sized baking dish. Spread sweet potatoes evenly on top of turkey mixture.
Bake at 350°F for 30 minutes.
NUTRITION
8 Servings; Serving Size 1/8 of recipe; Calories 235; Total Fat 9g; Saturated Fat 2g; Cholesterol 55mg; Sodium 250mg; Total Carbohydrate 23g; Dietary Fiber 4g; Total Sugars 8g; Protein 17g; Potassium 550mg
