Here's the recipe I've been talking about for the last two days...at least. It's incredibly delicious.
I'm just going to jump right into it. As I'm the absolute worst at explaining directions I will do my best.
Ingredietns:
2 sweet potatoes (you can always add more--this is just what I used.)
1 pound of lean ground beef
2 cups of broccoli
1/4 cup of diced red onion
2 tbsp of soy free earth balance (or butter, or oil--whichever you prefer.)
For BBQ Sauce:: (From Beauty and the Foodie)
1 can tomato sauce
1 tbsp tomato paste
2 tbsp apple cider vinegar
1 ½ tbsp natural hickory liquid smoke
1 tbsp coconut aminos
2 tsp organic molasses
3 tbsp coconut sugar,
1 ½ tsp garlic powder
1 tsp sea salt
1 tsp onion powder
2 tbsp earth balance butter or can use coconut oil
*For a mild spicy kick, can add an optional 1 tbsp red pepper sauce
Turn oven onto 350 degrees.
Combine all of sauce ingredients in a pot, over low heat. Stir sauce occasionally. (Not a great picture but you get the drift.)
Next wash, peel, and stab sweet potato with a fork (This method only works if you have a deep dish covered baker.) Place in deep dish baker, cover with lid, and cook for approximately 7 minutes on high in the microwave. Test for tenderness with fork, should be easily smashable. (That's totally a word.) I cooked mine for another 7 minutes. This is the lazy-ladies way of making mashed potatoes. Otherwise you can use this method here. Or cook ahead in the crock pot. Please note, I have not tried these methods. Only my incredibly lazy way.
While sauce is going and potatoes are cooking in microwave, brown hamburger till no longer pink, in large skillet. You may add whatever seasonings you like. I think I used about 1tsp garlic powder, 1 tsp onion powder, 1 tsp black pepper, 1 tsp parsley.
Drain Hamburger, put back in large skillet.
Next chop/dice red onion and brown with hamburger. Once hamburger/onion is done pour sauce over hamburger, stir to combine. (I apologize I didn't get a picture of this step.)
Grease a 9x3 pan (or smaller) with olive oil. (I usually skip the spray on oil because I'm a hippie, but you may use it if you wish. You have to be careful of brand though, because some do contain soy.)
Scoop the hamburger sauce mixture into a baking dish.
I used frozen broccoli, but you may also use fresh if you like. I measured out two cups of chopped broccoli, then scattered it over the hamburger/onion/sauce.
If your potatoes are done cooking they should be easily mash-able with a fork. Using a large bowl place potatoes and 2 tbsp of earth balance soy free butter.
I used a handheld mixer, you can use a regular stand mixture, and pureed the potatoes down until smooth and creamy. This did take some doing. (Again, sorry, no picture of this step as my phone was being annoying!)
Then scoop the mashed sweet potatoes over the broccoli, and spread with fork. (If you only used two sweet potatoes like I did, this won't cover the entire concoction. However if you used more, you should easily be able to cover the entire dish.
Bake at 350 for about 15-20mins.
It had great texture and flavor. Very yummy. The husband even enjoyed it. After all his belly aching about how I sneak healthy food into his "real food" He really enjoyed this.
It made 4 servings. Calories 262, Fat: 13.7 grams, Carbs: 30g grams, Protein: 28.6 grams
These are rough estimates. But are close as it will get I think.
Well there you have, the most awesome healthy, whole shepherd's pie!
Hope you enjoy.
Please let me know if you have any questions, I will work on my step by step instructions in the future!
Blessings,
A
I'm just going to jump right into it. As I'm the absolute worst at explaining directions I will do my best.
Ingredietns:
2 sweet potatoes (you can always add more--this is just what I used.)
1 pound of lean ground beef
2 cups of broccoli
1/4 cup of diced red onion
2 tbsp of soy free earth balance (or butter, or oil--whichever you prefer.)
For BBQ Sauce:: (From Beauty and the Foodie)
1 can tomato sauce
1 tbsp tomato paste
2 tbsp apple cider vinegar
1 ½ tbsp natural hickory liquid smoke
1 tbsp coconut aminos
2 tsp organic molasses
3 tbsp coconut sugar,
1 ½ tsp garlic powder
1 tsp sea salt
1 tsp onion powder
2 tbsp earth balance butter or can use coconut oil
*For a mild spicy kick, can add an optional 1 tbsp red pepper sauce
Turn oven onto 350 degrees.
Combine all of sauce ingredients in a pot, over low heat. Stir sauce occasionally. (Not a great picture but you get the drift.)
Next wash, peel, and stab sweet potato with a fork (This method only works if you have a deep dish covered baker.) Place in deep dish baker, cover with lid, and cook for approximately 7 minutes on high in the microwave. Test for tenderness with fork, should be easily smashable. (That's totally a word.) I cooked mine for another 7 minutes. This is the lazy-ladies way of making mashed potatoes. Otherwise you can use this method here. Or cook ahead in the crock pot. Please note, I have not tried these methods. Only my incredibly lazy way.
While sauce is going and potatoes are cooking in microwave, brown hamburger till no longer pink, in large skillet. You may add whatever seasonings you like. I think I used about 1tsp garlic powder, 1 tsp onion powder, 1 tsp black pepper, 1 tsp parsley.
Drain Hamburger, put back in large skillet.
Next chop/dice red onion and brown with hamburger. Once hamburger/onion is done pour sauce over hamburger, stir to combine. (I apologize I didn't get a picture of this step.)
Grease a 9x3 pan (or smaller) with olive oil. (I usually skip the spray on oil because I'm a hippie, but you may use it if you wish. You have to be careful of brand though, because some do contain soy.)
Scoop the hamburger sauce mixture into a baking dish.
I used frozen broccoli, but you may also use fresh if you like. I measured out two cups of chopped broccoli, then scattered it over the hamburger/onion/sauce.
If your potatoes are done cooking they should be easily mash-able with a fork. Using a large bowl place potatoes and 2 tbsp of earth balance soy free butter.
I used a handheld mixer, you can use a regular stand mixture, and pureed the potatoes down until smooth and creamy. This did take some doing. (Again, sorry, no picture of this step as my phone was being annoying!)
Then scoop the mashed sweet potatoes over the broccoli, and spread with fork. (If you only used two sweet potatoes like I did, this won't cover the entire concoction. However if you used more, you should easily be able to cover the entire dish.
Bake at 350 for about 15-20mins.
It had great texture and flavor. Very yummy. The husband even enjoyed it. After all his belly aching about how I sneak healthy food into his "real food" He really enjoyed this.
It made 4 servings. Calories 262, Fat: 13.7 grams, Carbs: 30g grams, Protein: 28.6 grams
These are rough estimates. But are close as it will get I think.
Well there you have, the most awesome healthy, whole shepherd's pie!
Hope you enjoy.
Please let me know if you have any questions, I will work on my step by step instructions in the future!
Blessings,
A
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