Sweet Potato Shepherd's Pie - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 2 large sweet potatoes (about 9 ounces each), peeled and diced
- Cooking spray
- 1 small onion, diced
- 2 cloves garlic, minced
- 1.25 pounds lean ground turkey
- 14.5-ounce can diced tomatoes
- 16-ounce bag frozen mixed vegetables (carrots, corn, peas and green beans)
- 1 tablespoon yellow mustard
- 2 tablespoons Worcestershire sauce
- 1/4 teaspoon ground black pepper
- 2 teaspoons corn starch
- 1 tablespoon cold water
- 2 tablespoons trans-fat free margarine
Instructions
- Place sweet potatoes in steam basket in a medium pot with 2 cups water. Bring to a boil, reduce heat, and simmer. Cover and steam until tender, about 15 minutes.
- While potatoes are cooking, spray a large sauté pan with cooking spray. Add onions and sauté over medium-high heat for 3 minutes or until onions look clear. Add garlic and sauté for 30 seconds. Remove from pan and set aside.
- Add turkey and cook until brown, about 6-7 minutes. Add onions back to pan and stir to mix.
- Add diced tomatoes, mixed vegetables, yellow mustard, Worcestershire, and black pepper. Bring to a simmer.
- In a small bowl, mix together corn starch and water. Add to turkey mixture and stir. Let simmer for 5 more minutes.
- Meanwhile, drain the sweet potatoes. Place sweet potatoes in a medium bowl and mash with a potato masher. Add margarine and whisk until smooth.
- Preheat broiler. Pour cooked turkey mixture evenly into an 11x14 inch pan or medium casserole dish. Spread sweet potatoes evenly on top of turkey mixture.
- Broil for 5 minutes.
- MAKE IT GLUTEN-FREE: Confirm all ingredients are gluten-free and this dish can be gluten-free.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Sweet Potato Shepherd's Pie contribute to your health goals:
- Turkey: B vitamins play a role in energy metabolism and hormone regulation
- Sweet potato: Has a lower glycemic index than regular potatoes, supporting blood sugar control
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing anti-inflammatory spices that target the chronic inflammation underlying PCOS, and nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Sweet Potato Shepherd's Pie can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Carrot.
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