Farmhouse Beef Casserole
(makes 6 servings)
olive oil cooking spray
1 small, about 4 ounces (120 g), Russet or all-purpose potato
1 cup (114 g) shredded low-fat mozzarella cheese
1 pound (480 g) extra-lean ground sirloin
1 medium yellow onion, chopped
2 cloves garlic, minced
1 14 1/2-ounce (435 g) can no-salt-added diced tomatoes with juice
1 tablespoon chili powder, or to taste
2 cups (140 g) shredded green cabbage
freshly ground pepper to taste
1 to 3 tablespoons purchased taco sauce
6 slices pickled jalapeÃ±o chile peppers (optional)
- Preheat oven to 375Â°F (190Â°C, Gas Mark 5). Lightly coat a 2-quart (2 l) casserole with cooking spray.
- Peel and grate the potato into a bowl. Stir in 1/4 cup (29 g) of the cheese. Spread evenly over the bottom of the prepared casserole. Bake for 15 to 20 minutes, until potato is browned and crispy.
- Meanwhile, brown ground sirloin, onion, and garlic in a large nonstick skillet, breaking up the beef with a wooden spoon as it browns. Discard any excess fat. Stir in tomatoes with their juice, chili powder, and the cabbage. Season with pepper to taste. SautÃ©, stirring, for a minute or two. If mixture seems too dry, add 1 tablespoon of the bottled taco sauce, adding up to 2 tablespoons more, if needed, if mixture seems too dry.
- When potatoes are done, spoon beef mixture on top of potatoes. Top with remaining cheese and jalapeÃ±o slices (if using). Bake for 25 to 30 minutes, until casserole is hot and bubbly. Serve at once.
Per serving: 235 calories (40% calories from fat), 24 g protein, 11 g total fat (4.8 g saturated fat), 12 g carbohydrates, 2 g dietary fiber, 38 mg cholesterol, 471 mg potassium, 357 mg sodium
Diabetic exchanges: 3 lean protein, 1 carbohydrate (1/2 bread/starch, 1 1/2 vegetable)