Iron-Rich Shepherd's Pie with Sweet Potato Topping
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Ingredients
5 medium-sized sweet potatoes
½ cup unsweetened apple juice
4 organic chicken livers, defrosted-if frozen
1 pound lean ground beef (preferably grass-finished, organic)
2 TBSP extra-virgin olive oil
1 large onion, chopped (may need to be puréed)
2 medium carrots, washed and shredded (may need to be puréed)
4 cups fresh stemless baby spinach or other baby greens, washed and chopped
4 oz fresh shiitake mushrooms, stems removed, thinly sliced (may need to be puréed)
1 tsp garlic powder
Salt and pepper to taste
5 medium-sized sweet potatoes
120 ml unsweetened apple juice
4 organic chicken livers, defrosted if frozen
454 grams lean ground beef (preferably grass-finished, organic)
2 TBSP (30 ml) extra-virgin olive oil
1 large onion, chopped (may need to be puréed)
2 medium carrots, washed and shredded (may need to be puréed)
120 grams fresh stemless baby spinach or other baby greens, washed and chopped
113 grams fresh shiitake mushrooms, stems removed, thinly sliced (may need to be puréed)
1 tsp (5 ml) garlic powder
Salt and pepper to taste
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Instructions
- Preheat oven to 450°F (232°C).
- Puncture skin of potatoes several times with a fork and place them on a baking sheet.
- Bake for 30-45 minutes or until soft.
- Remove potatoes from oven, and turn temperature to 400°F (205°C).
- Let potatoes cool enough to remove skins.
- Mash potatoes with a hand blender or in food processor, add up to ½ cup (120 ml) of apple juice to make consistency smooth and creamier. Set aside.
- Add chicken livers to a blender and blend until puréed.
- Pour into bowl with raw ground beef and mix well with either gloved or clean hands.
- Add 1 tablespoon (15 ml) of oil to a large frying pan, and add beef and liver mixture, stirring on medium heat until just brown.
- Remove meat from pan and set aside.
- In a second pan, heat remaining 1 tablespoon (15 ml) of olive oil.
- Add chopped onion, shredded carrots, and sliced mushrooms.
- Sauté on low heat until vegetables are soft, and then add the spinach and browned beef to mixture.
- Add garlic powder and salt and pepper.
- Continue cooking for 1 minute or until spinach starts to wilt.
- Spread beef and vegetable mixture to the bottom of an 8x8-inch (20.3x20.3-cm) baking pan.
- Smooth potato purée over the top and bake for 15 minutes on 400°F (205°C) until potatoes start to brown. Serve hot.
Nutritional Info
Storage
Notes
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