Hearty Sweet Potato Shredded Beef Shepherd's Pie (low FODMAP option)

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This Shepherd's Pie is a little different from the traditional recipe. Sweet potatoes add a touch of sweetness that enhance all the flavors in this dish. Green beans replace peas and cauliflower is added for more fiber and nutrients. You can use leftover shredded beef or make some just for this dish. It's the perfect healthy comfort food that makes great leftovers, out of your leftovers!

If you have leftover shredded beef, you can skip the first step. I like to use stew meat added to a crock-pot to make easy shred beef for this dish. You can also use a roast.

Next step is to prep the veggies and measure out the filling ingredients. You will also need to peel and roughly chunk your sweet potatoes to get ready to boil.

For this recipe you can use fresh garlic and onion, dried garlic powder and minced onion, or for a low FODMAP option you can use garlic infused oil and chives.

Boil your potatoes in water until tender when poked with a fork. Then using a hand mixer, mash the potatoes and add your butter. Mix until smooth.

Cook all the veggies until tender in a large skillet, then add broth, worcestershire, tomato paste, seasonings, and cornstarch to thicken. Let simmer for a few minutes then add the beef. Mix well and add to an oven safe dish. Top with the mashed sweet potatoes and spread into an even layer. Bake at 400° for 30-40 minutes.

Serve with additional thyme on top if desired. Makes great leftovers!

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Ingredients

[Serves 6-8]

Beef

2 lbs stew meat beef or beef roast

1 cup beef broth

Salt and pepper to taste

1/2 tsp dried thyme (optional)

Sweet Potatoes

2-3 large sweet potatoes peeled and chunked (about 5 cups)

2 Tbsp unsalted butter

Filling

4 cups cauliflower (I like to use frozen)

2 cups diced carrots

2 cups chopped green beans (again I like to use frozen)

1 cup water to steam veggies

1 Tbsp oil

2 Tbsp tomato paste

1 cup beef broth

1 Tbsp worcestershire sauce

1 tsp dried thyme

1/2 tsp dried rosemary (I like to grind mine slightly with a mortar and pestle or coffee bean grinder)

1/2 tsp ground dried oregano

1 tsp dried parsley (optional)

1 tsp garlic powder or 2 cloves minced (Low FODMAP swap: replace regular oil with garlic infused oil)

1 tsp dried minced onion or 1/4 white onion diced (Low FODMAP swap: 1 tsp freeze dried or fresh chives)

1 tsp salt

1/4 tsp pepper

2 Tbsp cornstarch mixed with 1/4 cup water

Directions

1. Start with leftover shredded beef or the day before in a crock-pot add your 2 pounds of beef, 1 cup of beef broth, salt and pepper to taste, and thyme. Set it to low and cook for 6-8 hours or until it can easily shred with a fork.

2. When the meat is done, remove it from the crock pot and shred it with two forks and put it in the fridge to cool and to be used the next day. Do not add juices to the meat, you do not want extra liquid.

3. The next day peel and chunk up the sweet potatoes. Add these to water in a pot on the stove at high heat, bring to a boil. Once boiling, reduce the heat to medium to keep them at a simmer for about 15-20 minutes, or until soft when poked with a fork.

4. While those cook, cut up the cauliflower into small florets, dice the carrots into small pieces, and chop the green beans into half inch pieces. I like to use frozen cauliflower and green beans so they are already prepped for you. Set aside.

5. Now measure out your filling ingredients and whisk together the broth, worcestershire, and tomato paste. Set this and the seasonings aside.

6. When the sweet potatoes are soft when poked with a fork, drain the water. Using a hand mixer, mash the potatoes and add your butter. Mix until smooth. You can use a hand masher but it might end up stringy. Set this aside covered to keep it warm.

7. Now is a good time to start preheating the oven to 400°.

8. Next in a large skillet on medium heat, add your oil then onion and garlic if you are using fresh. Sauté for a few minutes until onions get transparent. If using dried just skip this step.

9. Add your veggies to the oil and stir to coat. Cook on medium to medium-high heat for just a couple minutes. Then add your 1 cup of water and cover with a lid. Let the veggies steam for about 15 minutes, stirring occasionally, or until they are all soft when poked with a fork. The water should be mostly cooked off.

10. Once they are soft, you may need to turn the heat down to medium, but keep at a low simmer. Then add your filling mixture with the broth, worcestershire, and tomato paste, followed by your herbs and seasonings. Stir to coat everything and mix in the seasonings. Simmer for about 5-10 minutes to let the flavors soak in.

11. Now mix up your cornstarch and water and add slowly to the sauce, mix while pouring to prevent it from clumping.

12. Add your shredded beef and stir in. Then let everything simmer for a few minutes to thicken. You don't want it watery but there should be a sauce like consistency.

13. Add your meat and veggies to a 9x13 oven safe dish (I used a deep, round 8 inch pan in my photos so other sizes work as well). Spread everything evenly and with a spatula flatten the top.

14. Now add your sweet potatoes and spread in a nice even layer on top.

15. Cook at 400° for 30-40 minutes or until bubbling on the sides. If you have lots of moisture bubbling on the sides it can go slightly longer to cook that off.

16. Serve topped with fresh thyme or as is. Keeps for a week in the fridge.

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