Use a nonstick pan to cook the ground beef and you won't need oil. It will cook in its own fat. You can pour off the excess fat when it's cooked.
2 lbs (1 kg) of lean ground beef
1 large onion, finely chopped
2 tablespoons (25ml) of tomato paste
1 fourteen ounce (398ml) can of tomatoes
1 cup (250ml) of beef stock
2 lbs (1kg) of potatoes, peeled and halved
1/4 cup (60ml) of skim milk
1 tablespoon (15ml) of soft margarine
1 cup (250ml) of frozen green peas, thawed
1/4 cup (60ml) shredded fat-reduced cheddar cheese
Salt & freshly ground black pepper
Cook the ground beef and onion in a large nonstick pan over medium heat for 5 minutes, stirring to break up the beef, or until browned. Drain off the excess fat.
Stir in the tomato paste, tomatoes and stock. Season with the salt & pepper to your taste. Bring this to a boil, cover and simmer for 45 mintues.
In the meantime, boil the potatoes in lightly salted water 20 to 25 minutes or until tender. Drain and mash together with the milk and the margarine. You can season this with a bit of salt & pepper too.
Preheat your oven to 350F (180C). Stir the peas into the beef mixture. Spoon this into a 1 & 1/2 (1.5L) quart casserole dish. Cover with the mashed potatoes.
Bake for 25 minutes or until lightly browned and bubbly. Sprinkle with the cheese. Return to the oven until the cheese melts. Serve hot. Makes 6 servings.
Per serving... 1/6 of the recipe:
Calories = 614
g protein = 51
g carbohydrate = 41
g dietary fiber = 5
g fat-total = 27
g saturated fat = 10
mg cholesterol - 151
mg sodium = 431
per serving = 2 starch, 1/2 fruit/veggie, 6 & 1/2 protein, 1 & 1/2 fat
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