3 large yams peeled and cubed
¼ cup skim milk
1/2 Tbsp butter
1 Tbsp olive oil
1 large onion chopped
3 cloves garlic minced
1 pound lean ground beef
1 Tbsp butter
1 Tbsp all purpose flour
½ cup beef broth
1 Tbsp worcestershire
1 large carrot peeled and chopped
16 ounces frozen corn
Boil potatoes until soft. Drain water and return to pot. Add butter, milk and mash until almost smooth. Set aside.
While potatoes boil, heat onions and garlic in olive oil in large skillet on low-med. Then add ground beef. Stir and chop continuously until small, crumbles are thoroughly cooked. Continue to heat on low.
In small saucepan heat butter on low until liquid is formed. Stir in flour until mixed. Add beef broth and worcestershire and stir mixture on medium heat until gravy consistency. Pour into meat mixture and cook on medium.
Add carrots and frozen corn and cook till soft and heated thoroughly.
Preheat oven to broil setting. Pour meat and veg mixture into oven safe casserole dish into one even layer. Spoon potato mixture on top into one smooth layer.
Place in oven 6-8 inches from top and cook until potatoes are golden brown.
Makes 4 servings
Serving size: 1 ¼ cup
Nutrition per serving: 422kcal, 26g protein, 39g carbohydrate, 17g fat (5g saturated, 7g monounsaturated, 5g polyunsaturated), 5g fiber
Healthy comfort food 🙂