Tuesday, July 9, 2013

Try sweet potatoes over regular!

By Lisa VanWilliams
A great twist on an old favorite!! Wow, I cannot believe something so good could be so healthy!! This is an awesome creation from my wife Chef Lisa VanWilliams. Sweet potatoes will raise your blood sugar around 30% less than regular potatoes. They are rich in  beta-carotene and are a great source of vitamin C.  The Nurses' Health Study at Harvard Medical School found that women who ate lots of foods rich in beta-carotene, such as sweet potatoes, reduced their risk of breast cancer by as much as 25 percent.

"Craving some down home comfort food but still want to be good? Try this delicious healthy twist on Shepherds Pie that will satisfy any hungry tummy and have them coming back for more". - Chef Lisa VanWilliams - 

2 lbs ground turkey
3/4 cup onion
3/4 cup green pepper
2 tablespoons olive oil
2 scallions if you have any on hand (optional)
1 shredded carrot
1 cup chicken broth
couple shots of Worcestershire sauce
1 cup frozen petite peas
salt & pepper
1 tablespoon garlic salt or powder if preferred
3 average size sweet potato's peeled and cut, boiled & mashed
1 can sweet corn
1 can creamed sweet corn
Parmesan cheese


Preheat oven to 350
Cook the sweet potato's first
In a pan, saute the peppers, carrots, scallions, and onions in the olive oil until tender.
add the salt & pepper and garlic salt or powder
add the chicken broth and Worcestershire
add the turkey into the veggie saute mix and cook it until it browns
add the peas in last

Now it's time to make layers. First put the turkey veggie mix in your pan or casserole dish. Then it is time to add the two cans of corn (drain the fluid out of the sweet corn).  The top layer will be the mashed sweet potato's. Sprinkle with Parmesan and put in the oven for 20 minutes or until it starts bubbling. It may drip if you at the top of your rim, so put some foil or a pan under if you think it may overflow.

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