PCOS Meal Planner

Lunch: Sweet Potato Shepherd's Pie

This 30-minute meal packs in lean protein from the turkey, lots of vegetables, and healthy carbs from the sweet potatoes. Sweet potatoes are packed with vitamin A and have a lower glycemic index compared to white potatoes.

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.

Share Sweet Potato Shepherd's Pie

Sweet Potato Shepherd's Pie

Nutrition Facts

Serving Size: 8

Amount Per ONE Serving
Calories 235 kcal
Fat 9 g
Carbohydrate 23 g
Protein 17 g
Cholesterol 55 mg
Saturated Fat 2.2 g
Sodium 245 mg
Sugar 8 g
Fiber 4 g

Managing PCOS can be challenging, but you don't have to do it alone. Join our supportive community to connect with others who understand what you're going through, share tips, and get encouragement. Here's how you can get involved:

Subscribe to our Newsletter: Receive PCOS-friendly recipes, tips, research updates, and more delivered straight to your inbox. Stay informed and empowered with the latest information and support.

Join our Telegram Channel: Stay updated with the latest tips and advice on managing PCOS.

Follow us on Facebook: Engage with our community, participate in discussions, and get support from others.

Register to learn what this meal can do for you

Create a new plan every week and get full access to our premium planner

JOIN FREE

Comments about this recipe "Sweet Potato Shepherd's Pie"


Register or log in to add a comment

PCOS AI Coach - Try It Out

Ask one question to our AI coach about PCOS and nutrition.

By using this PCOS AI Coach, you agree to understand that this is an AI life coach. It is not a licensed psychologist, therapist, or healthcare professional and does not replace the care of those professionals. The AI coach cannot take any responsibility for the results of your actions, and any harm you suffer as a result of the use, or non-use of the information provided. Use judgment before taking any action or plan suggested. Do not use if you feel in danger to yourself or others, instead find a professional at findahelpline.com.

Tired of ineffective PCOS advice?

Break the cycle with the PCOS Meal Planner - your personalized guide to eating better, feeling better, and managing PCOS symptoms. Take control today!

Image of a woman who is cooking a PCOS friendly meal in a pot

About the PCOS Meal Planner

Forget the frustrating cycle of weight loss attempts, endless medications, and living in discomfort. Introducing the PCOS Meal Planner. A meal planning guide that goes beyond temporary fixes to offer a comprehensive strategy, empowering you to ignite a transformation towards lasting health and happiness. Step into a world where you control your PCOS, not the other way around.

Unlock Your PCOS Freedom Now.

Recent Blog Posts

Best gluten-free flours for PCOS

Discover the best gluten-free flours for PCOS that help manage blood sugar and provide essential nutrients for hormonal balance

PCOS-Friendly Trail Mix: Hiking Towards Better Health

Create hormone-balancing trail mix that supports PCOS management while keeping your energy levels steady for outdoor activities

PCOS and Blood Pressure: What You Need to Know

Discover the vital connection between PCOS and blood pressure, plus practical diet tips for better health management.

PCOS and Lactation: Understanding the Connection

Learn how PCOS affects lactation and discover evidence-based nutrition strategies to support healthy milk production and breastfeeding.

PCOS and Sea Bass: Premium Fish Guide

Learn how sea bass fits into your PCOS-friendly diet: nutrition benefits, cooking tips, and ways to include this premium fish

PCOS Specialist Atlanta: Finding Expert Care

Looking for a PCOS specialist in Atlanta? Learn how to find the right doctor for your polycystic ovary syndrome care.

PCOS-Friendly Trail Mix: Hiking Towards Better Health

Create hormone-balancing trail mix that supports PCOS management while keeping your energy levels steady for outdoor activities

Soup Toppers for PCOS: Adding Crunch Without Carbs

Discover low-carb soup toppers that add satisfying crunch and nutrition to your PCOS-friendly soups while managing blood sugar.

Ovasitol for PCOS: Benefits, Usage, and Evidence-Based Results

Discover how Ovasitol helps manage PCOS symptoms with research-backed information and practical usage guidelines.