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Cottage Pie With Mashed Yams

Cottage Pie With Mashed Yams

By
WebMD Recipe from Foodily.com

This recipe is simple, nourishing, and can be prepared using one cast-iron pan. One of my health-related goals for this year is to eliminate gluten and grains from my diet while eating more nutrient-dense food. This dish fits my criteria for a healthy meal filled with vitamins and good fats found in grass-fed animal foods such as fat-soluble nutrients; locally raised ground beef, real butter, rich local cream, and no grains or gluten. As a mother, kid appeal of foods is also a key factor in meal planning and this one gets a thumbs-up from folks of all ages at our house.

Ingredients
  • 1 pound
    ground beef
  • 1 cup
    beef stock or store-bought beef broth
  • 1/4 cup
    cream
  • 3/4 stick
    butter
  • 1 large
    onion, chopped
  • 1 cup
    frozen peas
  • 1 cup
    diced carrots
  • 2 medium
    sized yams or sweet potatoes
  • 3/4 cup
    shredded cheddar cheese
  • 1 tablespoon
    arrowroot powder
  • 1 tablespoon
    finely chopped fresh rosemary
  • 1 teaspoon
    dried thyme
  • 2 tablespoons
    organic tomato paste
  • 1 teaspoon
    organic Worcestershire sauce
  •  
    sea salt to taste
  •  
    crushed black pepper to taste
Instructions
  1. Bake yams in a 375°F oven for 30-45 minutes or until soft when pricked with a fork. Peel yams, discarding the peel and mash them with 1/2 stick butter, 1/4 cup cream, and a dash of salt in an electric mixer. When the yams are mashed, set them aside.
  2. In a large cast-iron pan saute onions and carrots in 1/4 stick butter on medium heat, stirring until onions are translucent and carrots are slightly browned. Add in ground beef, breaking up meat into small pieces with the back of a wooden spoon. Stir occasionally until beef is cooked through, about 10 minutes.
  3. Pour in beef stock, Worcestershire sauce, rosemary and thyme, stirring to incorporate and turn heat to low. Allow the liquid to reduce a bit, about 15 minutes or so. Add in the peas, and sprinkle the arrowroot on top. Briskly stir to prevent the arrowroot from clumping. Continue stirring gently until the sauce has thickened, less than 5 minutes. Add in salt and pepper to taste. Remove pan from heat, turn oven to 375°F.
  4. Spread mashed yams evenly on top of the meat and veggie mixture. Sprinkle cheese over the yams. Bake the dish for about 25 minutes or until cheese is bubbly and starting to brown.
Nutritional Information

Makes: 8 servings
  • Calories283
  • Carbohydrates19.0g
    • Dietary fiber3.7g
  • Cholesterol65mg
  • Fat15.0g
    • Saturated fat8.5g
  • Sodium285mg
  • Protein16.7g
* Nutritional Guidelines based on the USDA's MyPlate Standards.
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