Dinner: Hamburger Casserole

Tangy sour cream and milk give these potatoes a smooth texture.

This recipe includes superfoods such as:

Cinnamon

Health benefits of Hamburger Casserole

Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060).

Ingredients

1 lb. Yukon gold potatoes, peeled and quartered
kosher salt
Black pepper
1/4 c. lowfat sour cream
1/4 c. whole milk
2 oz. extra-sharp Cheddar, coarsely grated
1 tbsp. olive oil
1 large onion, chopped
1 large carrot, cut into 1/4" pieces
1 lb. ground beef (at least 90% lean)
1 tbsp. tomato paste
1/8 tsp. ground cinnamon
1 tbsp. flour
1 tsp. ground cinnamon
1 tbsp. flour
1 tsp. fresh thyme leaves
1 14.5 oz. can petite diced tomatoes, drained
1 c. low-sodium beef or chicken broth

Instructions

Heat oven to 425 degrees F. Place the potatoes in a medium pot, cover with cold water and bring to a boil. Add 1 teaspoon salt, reduce heat and simmer until just tender, 12 to 15 minutes. Mash with the sour cream, milk, Cheddar and 1/4 teaspoon each salt and pepper.
While the potatoes are cooking, heat the oil in a 10" oven-safe skillet. Add the onion and cook, covered, stirring occasionally, for 6 minutes. Add the carrot and cook, covered, stirring occasionally, until just tender, 5 to 6 minutes.
Add the beef and cook, breaking it up with a spoon until no longer pink. Add the tomato paste and cinnamon and cook, stirring, for 1 minute. Add the flour, thyme and 1/4 teaspoon salt and 1/2 teaspoon pepper and cook, stirring, for 1 minute.
Add the tomatoes and broth and gently simmer until the liquid has nearly evaporated, 4 to 6 minutes. Spoon the potatoes over the beef mixture and use a fork to create ridges in the potatoes (this will make for a crispier topping). Bake until the potatoes are golden brown and slightly crisp, 15 to 20 minutes. Broil, if desired.