- 1 1/4 cups broccoli florets and stalks cut in 1/4-inch circles
- 1 1/2 teaspoons coconut or grapeseed oil, divided
- 1/2 pound grass-fed ground beef
- 1/4 cup onion, chopped
- 1 1/2 teaspoons Worcestershire sauce
- 3 cloves garlic, minced
- 1/2 teaspoon salt, divided
- 1 cups raw, grass-fed milk
- 1 1/4 teaspoon arrowroot
- 1/2 cup shredded sharp Cheddar cheese
- 1/8 teaspoon ground turmeric
- 1 cup frozen hash-brown or precooked shredded potatoes (see Note)
- 1 medium egg, lightly beaten
- 1/8 teaspoon freshly ground pepper
- 1/16 teaspoon Hungarian paprika, preferably hot
- Preheat oven to 450°F.
- 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.
- Meanwhile, heat the remaining 1/2 teaspoon 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, 8 to 10 minutes. Stir in Worcestershire, garlic powder and pinch salt. Set aside.
- Whisk milk and arrowroot 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, 4 to 6 minutes total. Remove from the heat and stir in Cheddar, pinch salt and turmeric until the cheese is melted.
- Spread the beef mixture in a 1-quart baking dish. Top with the broccoli and pour the cheese sauce evenly over the top.
- Combine potatoes, egg, pepper and pinch salt in a medium bowl. Sprinkle evenly over the casserole. Coat the top with cooking spray.
- Bake the casserole until it is bubbling and the potatoes are beginning to brown, about 20-30 minutes. Sprinkle with paprika. Let stand for 10 minutes before serving.
NutritionPer serving :411 Calories; 19 g Fat; 10 g Sat; 8 g Mono; 115 mg Cholesterol; 26 g Carbohydrates; 34 g Protein; 4 g Fiber; 737 mg Sodium; 861 mg Potassium
2 Carbohydrate Serving
Exchanges: 1 starch, 1/2 low-fat milk, 1 vegetable, 3 medium-fat meat, 1 fat
Tips & Notes
- Make Ahead Tip: Prepare through Step 6; cover and 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).
- Note: To make your own precooked shredded potatoes, halve 1 pound unpeeled baking potatoes; cook in lightly salted boiling water until slightly tender but still firm in the center, 7 to 10 minutes. Let cool on a clean cutting board. Shred using the large holes of a box grater. Use what you need then spread a piece of freezer paper onto a baking sheet. Spread remaining potatoes in a single layer on sheet. Freeze. After frozen place in a zipper bag in freezer.