EatingWell_Healthy_Casseroles

Broccoli, Beef & Potato Hotdish Makes: 8 servings Active time: 45 minutes Total: 1 hour 40 minutes To make ahead: Prepare through Step 6; refrigerate for up to 1 day or freeze for up to 1 month (defrost in the refrigerator for 2 days before baking). Let stand at room temperature for 30 minutes before baking (Step 7). Heart Health Diabetes Weight Loss Gluten Free This easy casserole, full of ground beef, roasted broccoli and topped with hash browns, was inspired by the classic Minnesota Tater Tot hotdish. Roasting the broccoli before adding it to the casserole gives the whole dish a much more complex and exciting flavor, but it’s by no means necessary. If you want to keep it simple, skip roasting the broccoli (Step 2) and use 6 cups frozen broccoli, thawed, in its place (omit 1 tablespoon oil, as well). 11/2 pounds broccoli, cut into 1-inch florets (about 6 cups) 2 tablespoons canola oil, divided 11/2 pounds 95%-lean ground beef 1 large onion, chopped 2 tablespoons Worcestershire sauce 1 teaspoon garlic powder 11/4 teaspoons salt, divided 4 cups low-fat milk 1/3 cup cornstarch 2 cups shredded sharp Cheddar cheese, preferably orange 1/4 teaspoon ground turmeric 4 cups frozen hash-brown or precooked shredded potatoes (see Tip) 1 large egg, lightly beaten 1/2 teaspoon freshly ground pepper Canola or olive oil cooking spray 1/4 teaspoon Hungarian paprika, preferably hot 1. Preheat oven to 450°F. 2. Toss broccoli with 1 tablespoon oil in a large bowl. Spread out on a baking sheet and roast, stirring once halfway though, until just soft and browned in spots, about 15 minutes. 3. Meanwhile, heat the remaining 1 tablespoon oil in a large skillet over medium heat. Add beef and onion and cook, breaking up the beef with a wooden spoon, until the beef is browned and the onion is softened, 10 to 12 minutes. Stir in Worcestershire, garlic powder and 1/4 teaspoon salt. Set aside. 4. Whisk milk and cornstarch in a large saucepan. Bring to a boil over medium-high heat, whisking often, until bubbling and thickened enough to coat the back of a spoon, 6 to 8 minutes total. Remove from the heat and stir in Cheddar, 3/4 teaspoon salt and turmeric until the cheese is melted. 5. Spread the beef mixture in a 9-by-13-inch (or similar 3-quart) baking dish. Top with the broccoli and pour the cheese sauce evenly over the top. 6. Combine potatoes, egg, pepper and the remaining 1/4 teaspoon salt in a medium bowl. Sprinkle evenly over the casserole. Coat the top with cooking spray. 7. Bake the casserole until it is bubbling and the potatoes are beginning to brown, about 40 minutes. Sprinkle with paprika. Let stand for 10 minutes before serving. Per serving: 411 calories; 19 g fat (10 g sat, 8 g mono); 115 mg cholesterol; 26 g carbohydrate; 0 g added sugars; 34 g protein; 4 g fiber; 737 mg sodium; 861 mg potassium.

Nutrition bonus: Vitamin C (140% daily value), Vitamin A (63% dv), Calcium (42% dv), Zinc (41% dv), Potassium (25% dv), Folate & Iron (20% dv), Magnesium (16% dv). Carbohydrate servings: 2 Exchanges: 1 starch, 1/2 low-fat milk, 1 vegetable, 3 medium-fat meat, 1 fat