1/2 lb onion, chopped

4 cloves garlic, minced

1/4 lb shredded carrot

1/2 lb small mushroom, cleaned and sliced

1 lb ground sirloin

1 teaspoon dried oregano

1/2 teaspoon crushed dried thyme

1/2 teaspoon ground cumin

1/4 teaspoon fresh ground pepper

1 tablespoon all-purpose flour

8 fluid ounces low sodium beef broth

1/3 cup dry red wine

2 tablespoons no-salt added tomato paste

vegetable oil cooking spray

 Topping

1 lb russet potato, peeled and cut into chunks

3-4 tablespoons skim milk

1/2 teaspoon salt (optional)

1-2 tablespoon minced pickled jalapeno pepper, to taste

1 tablespoon minced fresh cilantro

1 1/2 tablespoons minced scallions

1/4 teaspoon paprika

3 tablespoons shredded monterey jack cheese

In a large nonstick skillet, sauté the onion, garlic, carrot, and mushrooms over medium heat, stirring occasionally, until the vegetables are wilted and pan liquids are absorbed, about 6 minutes.

Crumble in the ground sirloin and continue to cook, stirring occasionally, until the beef is well browned, about 5 minutes.  Drain off any excess fat.  Add the oregano, thyme, cumin, and pepper.  Sprinkle the flour over the beef mixture and stir.  Add the beef broth, wine, and tomato paste.  Stir until well combine.

Line a 2-quart casserole with a piece of heavy-duty aluminum foil large enough to completely enclose the casserole.  Lightly spray the foil inside the casserole with cooking spray.  Transfer the meat mixture to the prepared casserole.  Set aside while you prepare the topping.  

Place the potatoes in a pot of boiling water to cover.   Reduce the heat and simmer until tender when pierced with a fork, about 15 to 20 minutes; drain.  Mash the potatoes, adding sufficient skim milk until the potatoes are fluffy.  Stir in the salt (if using), minced jalapeño chiles, cilantro, and scallion.  Spoon the potato mixture onto the top of the meat mixture, making swirls with the back of a spoon.  Sprinkle with paprika and cheese.

Cover the casserole and freeze until solid.  Lift the food out of the casserole (the foil will adhere), wrap securely in the foil, then slip the package into a self-sealing plastic freezer bag or overwrap in additional foil or freezer paper.  Label with the casserole name and the date.  Use within 3 months.

When ready to bake, unwrap the casserole and place back in the casserole dish to bake.  Defrost completely.

Then bake at 375°F for 40 to 45 minutes, until golden and bubbly.   (Since the casserole will be full, it may bubble over, so place a sheet of aluminum foil under the casserole to catch any drips.) Serve hot.