Tuesday, April 7, 2009

Recipe of the Week

1 3/4 lbs. baking potatoes
2/3 C fat-free milk
1 Tbl. unsalted butter
1 tsp. salt
1/4 tsp. pepper
1 lb. lean ground beef (7% or less)
1 onion, chopped
4 garlic cloves, minced
1 tsp. dried oregano
2 Tbl. tomato paste
1 (10 oz.) package frozen veggies
1 C. reduced-sodium beef broth (or use bullion to make your own)

1) Preheat oven to 350. Spray 2-qt. baking dish with non-stick spray.

2) Topping: Boil potatoes; add milk, butter, 1/2 tsp. of the salt; and 1/8 tsp. of ground pepper. Mash and set aside.

3) Filling: Cook beef in large skillet, until browned. Set aside. Cook onion, garlic, and oregano in skillet until onion is lightly browned. Add tomato paste and cook until slightly thickened. Add frozen veggies and cook until thawed. Stir in beef broth and cook until mixture is slightly thickened. Add beef, 1/2 tsp. salt, and 1/8 tsp. of ground pepper.

4) Transfer filling to baking dish; spread topping over the filling and bake until filling is bubbly around the edges (about 20 minutes). Remove from oven. Turn oven to BROIL and return casserole to the oven until the top is lightly browned (1-2 minutes). Let stand five minutes before serving.

*** Additional option: Add low- or non-fat grated cheese to the top and then broil the casserole. The nutrition info. given here is without a cheese topping.

Nutrition: Serving size -- 1 1/3 cups. Per serving: 284 calories; 6 g fat; 3 g sat. fat; 0 g. trans fat; 557 mg. sodium; 34 g carbs; 5 g fiber; 22 g protein; 72 mg calcium.

Serves 6


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