Serves 6 / This stretches 1 pound of high-quality, grass-fed beef or bison into a hearty one-dish meal with the addition of fiber-rich mushrooms and potatoes. Top with poached eggs, or convert into sloppy joes by adding more ketchup and serving on hamburger buns.

1 large russet potato

6 tablespoons low-sodium ketchup

1 tablespoon low-sodium Worcestershire sauce

2 teaspoons canola oil

1 large onion, finely diced

6 button mushrooms, cleaned and finely diced

1 pound grass-fed ground beef (95% lean)

1 1/2 teaspoons dried rosemary, slightly crushed

1. Bring a small pot of water to boil. Submerge potato, reduce heat, and simmer for 15–20 minutes, until just barely tender. Drain and set aside; when cool, peel and grate using the largest holes on the grater, to yield 1 1/2 cups grated potato.

2. In a small bowl, combine ketchup and Worcestershire sauce. Set aside.

3. Heat a large skillet; add oil, and then sauté onions and mushrooms until soft and mostly dry, about 10 minutes. Add beef and brown well. Add grated potato, rosemary, and sauce; brown on medium-high for 8 minutes. Stir in sauce and serve.

PER SERVING: 179 cal, 4g fat (2g mono, 0g poly, 2g sat), 46mg chol, 18g protein, 18g carb, 2g fiber, 83mg sodium