1 tsp canola oil
3 oz. 93% lean ground beef (or turkey)
1/4 cp chopped frozen onion
1 cup frozen mixed vegetables
1/2 cup diced Italian-style tomatoes
1 potato, microwave-cooked
1/4 cup fat-free milk
1/4 cup fat-free grated Cheddar cheese

Preheat oven to 400 degrees F. Heat a medium skillet over medium heat. Add oil, brown meat, breaking up into small chunks. Add onion, vegetables, and tomatoes. Cook 5 minutes. Turn mixture into a small oven-proof dish. Mash potato with milk in a small bowl, cover meat mixture with potato, sprinkle with cheese. Bake 10-15 minutes until cheese is browned and bubbling.

Note: to serve 4, increase quantities to 4 tsp oil; 12 oz meat, 1 cup onions, 4 cups vegetables, 2 cups tomatoes, 4 potatoes, 3/4 cup milk, 1 cup cheese.