Directions:
- Preheat oven to 425°F (220°C), Gas Mark 7.
- Coat a nonstick skillet with cooking spray.
- Add the onions, and sauté until they wilt.
- Add the meat and cook, separating with a wooden spoon until meat has turned brown.
- Strain the beef mixture of all fat and liquid.
- Return to the skillet.
- Add the broth, Worcestershire sauce, tomato paste, and pepper.
- Set aside.
- Boil the potatoes with the garlic in lightly salted water until done.
- Drain the potatoes and remove the garlic.
- Mash the potatoes with the milk and egg substitute.
- Season to taste.
- Place the meat mixture in the bottom of oven-proof casserole.
- Top with peas and then spread with mashed potatoes.
- Coat with cooking spray.
- Bake for 17 to 23 minutes until heated through and top is nicely browned.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 317.43 Kcal (1329 kJ) | ||
| Calories from fat | 41.83 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.65g | 7% | |
|---|---|---|---|
| Cholesterol | 143.73mg | 48% | |
| Sodium | 451.04mg | 19% | |
| Potassium | 1227.13mg | 26% | |
| Total Carbs | 33.65g | 11% | |
| Sugars | 6.6g | 26% | |
| Dietary Fiber | 4.06g | 16% | |
| Protein | 33.69g | 67% | |
| Vitamin C | 16.4mg | 27% | |
| Iron | 3.1mg | 17% | |
| Calcium | 101.9mg | 10% | |
| Amount Per 100 g | |||
| Calories | 98.36 Kcal (412 kJ) | ||
| Calories from fat | 12.96 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.44g | 7% | |
|---|---|---|---|
| Cholesterol | 44.54mg | 48% | |
| Sodium | 139.76mg | 19% | |
| Potassium | 380.23mg | 26% | |
| Total Carbs | 10.43g | 11% | |
| Sugars | 2.04g | 26% | |
| Dietary Fiber | 1.26g | 16% | |
| Protein | 10.44g | 67% | |
| Vitamin C | 5.1mg | 27% | |
| Iron | 1mg | 17% | |
| Calcium | 31.6mg | 10% | |
* 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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