Number of servings : 6 to 8
Prep time: 15 minutes
Cooking time: 1-1 ¼ hour
Type of meal : | Main Courses | Main Courses
Special diet : | High fibre | Low fat
1 tbsp (15 mL) olive oil
1 onion, chopped
2 cloves garlic, finely chopped
1 carrot, chopped
1 rib celery, sliced
2 lbs (1 kg) lean ground chicken, beef or lamb
1 cup (250 mL) chicken or beef stock
1 28oz (796 mL) tin plum tomatoes, puréed with juices
2 tbsp (25 mL) Worcestershire sauce
dash of Tabasco
1 cup (250 mL) frozen peas
1 cup (250 mL) frozen corn
salt and pepper to taste
Sweet potato topping:
2½ lbs (1.25 kg) sweet potatoes, peeled and cut into chunks
2 tbsp (25 mL) orange or apple juice
1 tbsp (15 mL) honey or maple syrup
2 tbsp (25 mL) butter (optional)
1 tsp (5 mL) salt or more to taste
1 tsp (5 mL) paprika
- Heat oil in a large deep skillet and add onions and garlic. Cook gently about 5 minutes until tender and fragrant. Add carrot and celery and cook another few minutes until softened.
- Add ground meat, breaking it up with a wooden spoon. Cook about 10 minutes or until all traces of rareness have disappeared. Add stock, tomatoes, Worcestershire and Tabasco sauce and cook about 20 minutes until thick. Remove from heat. Add peas, corn and salt and pepper to taste. Cool.
- Meanwhile cook the sweet potatoes in a large pot of boiling water for 15 to 20 minutes or until very tender. Drain well. Mash sweet potatoes with orange juice, honey and butter. Season with salt and pepper. Cool.
- Spread meat mixture in the bottom of a 9- x 13-in. (3 L) baking dish. Spread mashed sweet potatoes on top. Dust top with paprika. Place pan on a larger baking dish (to catch any spills) and bake in a preheated 350°F (180°C ) oven for 30 to 40 minutes or until browned and bubbling.
Bonnie says: You can also make this with leftover roast or braised beef, lamb or chicken and leftover cooked vegetables. Top with the mashed sweet potatoes below.
Fran says: Peas are a good source of soluble fibre which can help manage blood cholesterol. They also contain folate, thiamine and vitamin C. Peas are a source of lutein, a plant chemical linked to lowered risk of macular degeneration. Corn, too, is a source of folate, thiamine, fibre and lutein. Lean ground chicken is an excellent source of protein, vitamin A and B vitamins.