Meat
and Vegetables
1 ½ lbs extra lean ground
beef
1 cup chopped yellow
onions
2 teaspoons minced garlic
1 teaspoon paprika
½ teaspoon dried thyme
1 cup frozen peas and
carrots blend
1 cup frozen or canned
corn
⅔ cup reduced-sodium beef
broth
2 tablespoons chili sauce
(such as Heinz)
1 ½ tablespoons all
purpose flour
1 tablespoon
Worcestershire sauce
¼ teaspoon each salt and
freshly ground pepper
Potato
Topping
2 lbs Yukon Gold potatoes,
peeled and cut into large chunks
2 cups (about ½ lb or 250
g) peeled and chopped butternut squash
½ cup light sour cream
½ cup + 2 tablespoons
freshly grated parmesan cheese
¼ teaspoon salt
Dash nutmeg
Chopped fresh parsley for
garnish, optional
Meat
and Vegetables
1)
To make filling, cook beef, onions, and garlic in a large pot or
skillet over medium-high heat until meat is no longer pink and onions are
tender. Stir in paprika and thyme. Cook 1 more minute. Add peas and carrots and
corn. Mix well.
2)
In a medium bowl or measuring cup, whisk together broth, chili
sauce, flour and Worcestershire sauce. Add to meat mixture in pot, along with
salt and pepper. Reduce heat to medium-low. Let simmer, uncovered, for 5
minutes. Mixture will thicken slightly. Remove from heat, cover and keep warm
while you prepare potato topping.
Potato
Topping
1)
To make topping, place potatoes in a large pot and cover with
water by 2 inches (salt water if desired). Bring to a boil. Add squash. Cook
until both potatoes and squash are tender, about 12 to 14 minutes. Drain
potatoes and squash in a colander. Return to pot. Sprinkle ½ cup Parmesan over
vegetables. Cover with lid and let stand 1 minute for cheese to melt. Add sour
cream, salt and a tiny dash of nutmeg. Mash well using potato masher. Try to
get out as many lumps as possible.
2)
To assemble casserole, spread meat mixture evenly over the bottom
of a 2-quart casserole dish. Top with potato/squash mixture. Fluff with fork so
small peaks are formed. Sprinkle remaining 2 tbsp Parmesan over potatoes. Bake
at 375°F for 25 minutes, until bubbly around edges and completely heated
through. Remove from oven. Sprinkle top with chopped fresh parsley, if desired.
Let stand for 5 minutes before serving.
Serves 6
Per serving: 462 calories,
14 g fat, 5.8 g fiber