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Ingredients

• 1 medium onion
• 3/4 cup carrots
• 3 garlic cloves
• 2 medium potatoes
• 4 tablespoons butter
• 1-1/2 pounds lean ground beef (7% fat)
• 1/2 teaspoon black pepper
• 2 teaspoon Worcestershire sauce
• 1/3 cup tomato sauce
• 3/4 cup frozen green peas
• 1 cup 1% low-fat milk
• 1/2 cup brown gravy

Preparation

1. Chop onion and carrots. Mince garlic cloves. Peel potatoes and cut into 1/2 inch pieces. Boil in a large pot of water  for 5 minutes. Drain water, replace with fresh water and boil again until potatoes are tender; drain.
2. While potatoes are cooking, melt 2 tablespoons butter in a large frying pan. Over medium heat, sauté onions and garlic until tender (10 minutes).
3. Add ground beef and sauté until no longer pink.
4. Add pepper, Worcestershire sauce, tomato sauce and vegetables. Simmer on low heat, uncovered, for 10 minutes.
5. Preheat oven to 400° F.
6. Mash potatoes in a bowl with 2 tablespoons of butter. Mix in milk to give potatoes a creamy consistency. Add pepper to taste.
7. Spread beef evenly in a baking dish. Cover evenly with mash potatoes. Use a fork to make a design.
8. Bake for 30 minutes until bubbly. To brown top, broil for 2 minutes if desired.
9. Serve 1 tablespoons of gravy over each portion.

Helpful hints

• Double boiling potatoes in a large pot of water reduces potassium content. Peel and cut potatoes into small pieces, cover with water and boil  5 minutes. Replace with fresh water and cook to desired consistency. Discard cooking water.
• Freeze extra portions for a quick meal later.
• The nutrient analysis includes gravy from a dry mix. Make low-sodium homemade gravy to reduce sodium content.