Broccoli, Beef and Hashbrown Casserole

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).
           
2 Servings

Ingredients

• 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

Preparation

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 1/2 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.
4. 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.
5. Spread the beef mixture in a 1-quart baking dish. Top with the broccoli and pour the cheese sauce evenly over the top.
6. Combine potatoes, egg, pepper and pinch 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 20-30 minutes. Sprinkle with paprika. Let stand for 10 minutes before serving.

Nutrition

Per 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.

Adapted from a recipe from www.eatingwell.com