This recipe is perfect for a family dinner or an epic post-workout meal. When I first had Shepherd’s Pie in Boston, MA, I was in “food love.” The flavors and textures of the dish were simply magical. But, the way it was/is prepared, does not ideally compliment my healthier lifestyle. So, I flipped the recipe! I loaded it up with lean protein (turkey), complex carbohydrates (sweet potatoes), vegetables and tons of southwest-inspired flavors to make you drool. Your biggest challenge after making this will be eating only 1 serving at a time.
Ingredients for at least 5 servings:
3 medium sweet potatoes (~300g each)
1/4 cup 2% Greek yogurt
1 tsp cinnamon*
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
Freshly chopped green onions
5/8 cup (1/8 cup each serving) reduced fat cheddar cheese*
* – denotes an optional ingredient
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
About the Author
Kevin is a fitness enthusiast out of Dallas, TX. When he saw himself in his friend’s Facebook photo he knew it was time to make a change. He was overweight, felt sluggish and had steadily rising blood pressure. So, he did what many people try to do – he started exercising to try to “out train” a poor diet. He quickly learned through periods of weight cycling that if he was going to accomplish his fitness goals, it would have to be through a steady, healthy diet, complemented by hard work in the gym.
He started studying nutrition and got started cooking! In 2012 Kevin started a small blog to share his meals online in order to build a community around healthy food ideas.
The blog was called Fit Men Cook and it had a simple message and belief system – “Our bodies are built in the kitchen, Sculpted in the gym.”
Kevin firmly believes that healthier food options do not have to be boring. Ever. In fact, they are pretty tasty!
Fit (Wo)Men Cook is the “fit” story of all of us. It is taking your individual success stories and things (in nutrition & fitness) that have worked for you, and sharing those ideas with the masses so we can all grow, improve together. Just everyday people – no matter the fitness level or athletic ability – aiming to live the best life possible through fitness and healthy eating. Are you a Fit (Wo)Men Cook?
You can find Kevin and follow the Fit Men Cook movement online at: