- cooking spray
- 1 cup chopped onion
- 1 ¼ pounds ground sirloin
- ½ cup fat-free canned beef broth
- 2 teaspoons Worcestershire sauce
- 1 tablespoon tomato paste
- freshly ground pepper (to taste)
- 1 ½ pounds Russet potatoes, peeled and cute into equal size pieces
- 3 garlic cloves, cut in half
- ¼ cup skim milk
- 2 fluid ounces egg substitute
- ½ teaspoon salt
- 1 cup thawed frozen baby peas
- Preheat oven to 425°F.
- Coat a non-stick skillet with cooking spray. Add the onions, and sauté over medium-high heat until they wilt.
- Add the meat and cook, separating with a wooden spoon until meat has turned brown.
- Strain the fat and liquid from the beef and onion mixture. Return to the skillet, but you don’t have to put it back on the heat.
- Stir in the beef broth, tomato paste, Worcestershire sauce, and pepper to the meat. Set aside.
- Boil the potatoes with the garlic in lightly salted water until done (should be 20-25 minutes—until they’re tender when you poke them with a fork).
- Drain the potatoes and remove the garlic.
- Add the milk and the egg substitute to the potatoes, and then mash them. Season with pepper and salt (if you’re using it).
- Put the ground beef mixture in the bottom of an oven-proof casserole. Top with peas and then spread with the mashed potatoes. Coat with cooking spray (if you'd like).
- Bake for 30 minutes until heated through and top is nicely browned.
Nutritional Info (Per Serving)
- 269 calories (18% calories from fat)
- 2g protein
- 5g total fat (1.8g saturated fat)
- 28g carbohydrates
- 3g dietary fiber
- 59mg cholesterol
- 190mg sodium
3 very lean protein, 2 carbohydrate (1½ bread/starch, 1 vegetable)