autumn shepherd’s pie

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YAY! Happy almost-Friday everyone! Technically, my weekend begins NOW because I’m on a flex schedule at work and get alternating Fridays off. But, we’re one day closer to the official weekend…

I thought I’d make something special for dinner tonight because I had two guests–my Future Husband’s best friend, Harry, and my neighbor, Michelle. After a quick run to Lowe’s for some work supplies for Harry (he’s in construction), we came back and Michelle helped me make this Autumn Shepherd’s Pie. Future Husband is out of town on business, so Michelle, Harry, and I are hanging out tonight.

A modified version of the traditional British Shepherd Pie, this casserole contains MUCH less butter, has no white flour, no oil, minimal sodium… but most importantly, it’s got the addition of sweet potato! It’s a little labor intensive so this casserole is perfect for a long night at home. 🙂 Future Husband is from London (and has a cute accent), so he loves it when I make stuff like his home country. I’ll be sure to give him some of the leftovers!

Autumn Shepherd’s Pie


  • 3 chicken breasts, defrosted
  • 2 medium Idaho potatoes and 2 medium sweet potatoes
  • 1 tablespoon real butter
  • 3/4 cup frozen corn
  • 3/4 cup frozen sweet peas
  • 1/2 can of low-sodium chicken broth
  • 2 tablespoons WW flour or Hodgson’s Insta Bake Mix
  • 1/2 cup skim milk
  • Dried Parsley or other spice
  • Pepper and Salt to taste


  • Grease an 18×10 casserole dish, put two pots of water on boil, and heat oven to 375 degrees.
  • Chop chicken breasts into small chunks (or be lazy like me and use a set of kitchen scissors)
  • Skin and chop two medium Idaho potatoes and two medium sweet potatoes.
  • Place Idaho potatoes in boiling water in one pot, and the sweet potatoes in the other.
  • Heat a pan or a wok on the stove top, and add chicken, 1/4 cup of low-sodium chicken broth, and pepper.
  • Cook chicken until white on outside. In a small bowl, whisk together 1/4 cup of low-sodium chicken broth and 3 tablespoons WW flour. Add to chicken mix.
  • Put chicken on low and cook 10-15 minutes, until sauce reduces.
  • Add in peas and corn.
  • Scoop mixture into casserole dish.
  • Drain each potato, and add 1/4 cup of skim milk and 1/2 tablespoon butter to each pot. Mash potatoes.
  • Scoop out potato mixes in alternating rows on top of chicken mix. Smooth with a spatula. Add S&P to the top.
  • Bake for 45 minutes at 375.
  • Enjoy! This dish has about 8 servings.

I had a medium-sized portion with a little French bread. Delicious!

Well, I know that some of you are SYTYCD fans, and I’m watching the finale, so I better run (I hope Kaytee wins)! But first, pre-dinner snacks….

Snack – 3PM

My usual… 1/2 cup non fat plain yogurt, 1/4 cup of Kashi Go Lean Crunch, and some blueberries. 🙂 My faithful snack! I also had a handful of nuts (not pictured… sorry!)
Snack – 6 PM
Since dinner was so late, I had another small snack. I ate about 10 of these Greenwise Organic Blue Corn chips.

I’ve got a nice long run planned tomorrow, so check in tomorrow for an intense workout. Have a wonderful night everyone!



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