About $3.94 per serving
1 pound sweet potatoes or 3 (15-ounce) cans no added sugar chopped yams or sweet potatoes in water, rinsed
½ cup skim milk
½ teaspoon ground cinnamon or nutmeg
1 medium onion (any color), chopped
1 bell pepper (any color), seeded and chopped
1 pound extra lean (95% lean) or 99% fat free ground turkey
½ teaspoon dried thyme or dried basil
1 (16-ounce) bag thawed vegetable medley (like green beans, corn, and peas) or whatever is on sale
1 cup low-sodium beef broth
2 teaspoons cornstarch
- Preheat the oven to 400° F.
- Wash and peel sweet potatoes. Chop into 1-inch pieces.
- Add to a large pot and cover with water. Bring to a boil over high heat. Cook until potatoes are very tender, about 12 to 15 minutes. Drain in a colander.
- Return sweet potatoes to pot. Add milk, cinnamon, or nutmeg. Mash with a fork or potato masher until smooth.
- Spray large pan with cooking spray. Add chopped onion and bell pepper and cook over medium-high heat until softened, about 5 minutes. Add meat and thyme, cooking until done, about 5 more minutes.
- Add vegetables, beef broth, and cornstarch, stirring to combine. Cook a few minutes until sauce has thickened. Remove from heat.
- Add beef mixture into an 8- or 9-inch baking dish. Spread the sweet potatoes evenly on top of the beef and vegetables. Cook in oven until entirely heated, about 15 minutes.
Cooking Tips: 1 (14.4-ounce) bag of frozen pepper stir-fry can be substituted for the fresh onion and pepper.
Keep it Healthy: Sweet potatoes are chock full of minerals and vitamins, making them a fabulous and healthy starch alternative.
Cook Once, Eat Twice: Double the recipe for the mashed sweet potatoes and serve as a side for the next dinner.
|Total Fat||6.5 g|
|Saturated Fat||2.5 g|
|Trans Fat||0.5 g|
|Polyunsaturated Fat ||0.5 g|
|Monounsaturated Fat||2.5 g|
|Cholesterol ||63 mg|
|Dietary Fiber||9 g|
|Total Sugars||14 g|
|Protein ||31 g|
Recipe copyright © 2013 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.