Lamb and Sweet Potato Shepherd's Pies

Health score
53%
Lamb and Sweet Potato Shepherd's Pies
45 min.
4
596kcal

Suggestions

Ingredients

  • ounces baby spinach 
  •  carrots cut into 1/2-inch dice
  • 1.5 tablespoons flour all-purpose
  •  garlic cloves minced
  • 1.5 ounces goat cheese soft
  • 0.5 teaspoon ground allspice 
  • 1.3 teaspoons ground cumin 
  • pounds lamb shoulder boneless cut into 1/2-inch pieces
  • 0.5 cup milk 
  • tablespoons olive oil extra-virgin
  • medium onion finely chopped
  • 1.3 teaspoons paprika hot
  • servings salt and pepper freshly ground
  • pounds sweet potatoes peeled
  • 0.3 teaspoon turmeric 
  • tablespoon butter unsalted
  • 3.5 cups water 

Equipment

  • bowl
  • sauce pan
  • oven
  • broiler

Directions

  1. In a large enameled cast-iron casserole, heat 2 tablespoons of the olive oil until shimmering. Working in batches if necessary, add the lamb and season with salt and pepper. Cook over moderately high heat until browned all over, about 6 minutes.
  2. Transfer the lamb to a shallow bowl.
  3. Add the garlic, onion and the remaining 1 tablespoon of olive oil to the casserole and cook over moderate heat until softened.
  4. Add the carrots and spices and cook, stirring, until fragrant, about 2 minutes. Stir in the flour and add the lamb and water. Bring to a boil, stirring to scrape up any browned bits from the bottom of the casserole. Reduce the heat to low and simmer uncovered, stirring occasionally, until the lamb is tender and the sauce is thickened, about 1 1/2 hours. Raise the heat to moderately high and stir in the spinach until wilted. Season with salt and pepper. Spoon the lamb stew into 4 shallow 2 1/2-cup glass or ceramic baking dishes.
  5. Meanwhile, preheat the oven to 42
  6. In a medium saucepan, mash and stir the sweet potatoes over high heat until warmed through. Mash in the goat cheese, milk and butter and season with salt and pepper.
  7. Spread the mashed sweet potatoes over the lamb stew and bake for about 10 minutes, or until hot and bubbling at the edges. Preheat the broiler. Broil the topping 4 inches from the heat until golden, about 1 minute.
  8. Serve at once.

Nutrition Facts

Calories596kcal
Protein24.74%
Fat36.95%
Carbs38.31%

Properties

Glycemic Index
86.71
Glycemic Load
26.58
Inflammation Score
-10
Nutrition Score
40.766521992891%

Flavonoids

Apigenin
0.03mg
Luteolin
0.25mg
Isorhamnetin
1.38mg
Kaempferol
1.64mg
Myricetin
0.21mg
Quercetin
6.57mg

Nutrients percent of daily need

Calories:596.24kcal
29.81%
Fat:24.58g
37.81%
Saturated Fat:8.14g
50.86%
Carbohydrates:57.33g
19.11%
Net Carbohydrates:48.24g
17.54%
Sugar:13.87g
15.41%
Cholesterol:107.52mg
35.84%
Sodium:520mg
22.61%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.02g
74.04%
Vitamin A:39829.29IU
796.59%
Vitamin K:118.38µg
112.74%
Vitamin B12:4.01µg
66.76%
Vitamin B3:10.69mg
53.47%
Selenium:36.55µg
52.22%
Manganese:1.02mg
50.95%
Zinc:7.21mg
48.06%
Phosphorus:473.61mg
47.36%
Vitamin B6:0.91mg
45.37%
Potassium:1526.5mg
43.61%
Vitamin B2:0.64mg
37.84%
Fiber:9.1g
36.38%
Copper:0.7mg
34.86%
Magnesium:128.48mg
32.12%
Vitamin B5:3.21mg
32.1%
Iron:5.66mg
31.42%
Vitamin B1:0.46mg
30.46%
Folate:118.63µg
29.66%
Vitamin E:3.38mg
22.54%
Vitamin C:16.37mg
19.85%
Calcium:197.28mg
19.73%
Vitamin D:0.43µg
2.87%
Source:My Recipes