Directions:
- Preheat the oven to 350 degrees F (175 degrees C).
- Melt 2 tablespoons of shortening in a large skillet over medium-high heat. Add the onion and ground beef to the pan, and cook until onion is tender and beef is browned, stirring frequently and crumbling beef. Drain fat. Season with 1 teaspoon of salt and pepper, then sprinkle 3 tablespoons of flour over the top. Pour in the tomatoes and Worcestershire sauce, and stir to blend everything. Cook for a few minutes, until slightly thickened. Stir in the carrots and green beans, then transfer to a 2 quart casserole dish.
- In a medium bowl, stir together 1 cup of flour, baking powder, mustard powder and 1/2 teaspoon of salt. Cut in 2 tablespoons of shortening until only small lumps remain, then stir in the cheese and milk to make a thick batter. Spoon over the top of the casserole, and spread evenly.
- Bake for 25 to 30 minutes in the preheated oven, until the top of the puff is golden brown.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 267.54 Kcal (1120 kJ) | ||
| Calories from fat | 179.06 Kcal | ||
| % Daily Value* | |||
| Total Fat | 19.9g | 31% | |
|---|---|---|---|
| Cholesterol | 52.3mg | 17% | |
| Sodium | 685.13mg | 29% | |
| Potassium | 419.92mg | 9% | |
| Total Carbs | 6.16g | 2% | |
| Sugars | 1.58g | 6% | |
| Dietary Fiber | 0.56g | 2% | |
| Protein | 16.79g | 34% | |
| Vitamin C | 1.6mg | 3% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 1.7mg | 10% | |
| Calcium | 128.2mg | 13% | |
| Amount Per 100 g | |||
| Calories | 191.79 Kcal (803 kJ) | ||
| Calories from fat | 128.36 Kcal | ||
| % Daily Value* | |||
| Total Fat | 14.26g | 31% | |
|---|---|---|---|
| Cholesterol | 37.49mg | 17% | |
| Sodium | 491.14mg | 29% | |
| Potassium | 301.02mg | 9% | |
| Total Carbs | 4.42g | 2% | |
| Sugars | 1.14g | 6% | |
| Dietary Fiber | 0.4g | 2% | |
| Protein | 12.04g | 34% | |
| Vitamin C | 1.2mg | 3% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 1.2mg | 10% | |
| Calcium | 91.9mg | 13% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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