Shepherd's Pie with Sweet Potato Topping

18 75 463
Ingredients Minutes Calories
Prep Cook Servings
15 min 1 h 4
Shepherd's Pie with Sweet Potato Topping
Health Highlights

Ingredients


454 gm Beef bones (with marrow preferably)
3 1/2 l Water, filtered
57 gm Fennel (approx. one bulb)
114 gm Carrots
29 gm Celery (hearts)
1 pinch Sea Salt
454 gm Beef, ground (grass-fed)
4 tbsp minced Ginger root (grated)
3 tbsp, minced Turmeric root (grated)
2 tbsp Oregano, fresh (chopped)
1/2 tsp Cinnamon
1 dash Mace, ground
1/2 tsp Vanilla bean powder
4 tbsp Sage, fresh
1 pinch Sea Salt
681 gm Sweet potato
1 cup Water, filtered
4 tbsp Bread crumbs, plain, gluten free

Instructions


  1. Start by making the broth: Place the beef bones in a medium stockpot. Add the water and bring the bones to a soft boil and cook until the water reduces to about 1 quart of liquid, about 1 hour. Set aside.
  2. While the broth is cooking, prep and roast the fennel, carrots, and celery. Cut the veggies into bite-size pieces at an angle, about 3/4 to 1 inch in length.
  3. Preheat the oven to 350°F(177°C).
  4. Place the veggies on a baking sheet, sprinkle with the sea salt, and roast in the oven for about 20 minutes or until fork-tender. 
  5. Check on the broth: If you see that you have about 1 quart of broth, remove the bones and discard. Add the ground beef to the pot and break up the beef using a wooden spoon. Adjust the heat to medium and cook the meat in the broth for about 15 minutes. Avoid overcooking the meat. Beef should be cooked to 160°F – 165°F (71°C - 74°C).
  6. Add the roasted veggies and the ginger, turmeric, cinnamon, oregano, and mace bark to the meat and broth and stir to combine. Place a lid over the stockpot and let the mixture simmer for about 20 minutes. Check that the beef is fully cooked. Add the remaining spices (vanilla bean powder, sage, and salt), mix to incorporate, cover, and remove from the heat. Set aside.
  7. Wash and peel the sweet potatoes, then cut them into 1-inch cubes. Steam or boil the sweet potatoes until fork-tender, about 15 minutes. Strain the potatoes and puree in a blender. To achieve a thick puree, you might have to add up to 1 cup of filtered water. Set aside.
  8. Set your oven to broil and move the top rack. To make the pie, add the ground beef and veggie mixture to a casserole dish. Then, add the sweet potato puree and smooth it into an even layer over the top of the beef mixture. Sprinkle the bread crumbs on the top of the puree and broil for 5 minutes. Carefully remove the dish from the oven as it will be very hot. Serve and enjoy!
     

Notes:

Extra tip

  • If you are looking to incorporate more veggies into your diet, add a layer of steamed broccoli before the puree.

Nutrition Facts

Per Portion

Calories 463
Calories from fat 269
Calories from saturated fat 109
Total Fat 29.9 g
Saturated Fat 12.1 g
Trans Fat 0.7 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 13.3 g
Cholesterol 75 mg
Sodium 224 mg
Potassium 1450 mg
Total Carbohydrate 30 g
Dietary Fiber 12.5 g
Sugars 11.5 g
Protein 24.7 g

Dietary servings

Per Portion


Meat 1.3
Vegetables 3.4

Energy sources


Pygal21%433.0303884662062125.086908242280858%381.8534127687477282.730424375518921%325.5047714882589126.2225867784116221%58%21%CarbohydratesFatProtein
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