1 medium onion, chopped
1 clove garlic, minced
1 pound ground beef
1/2 teaspoon salt
1/4 teaspoon cayenne pepper
1/4 teaspoon black pepper
Sauce
1/4 cup butter or margarine
1/4 cup flour
1/2 teaspoon salt
1/4 teaspoon black pepper
2 cups milk, lowfat is fine
Mashed Potatoes
4 medium potatoes, peeled and cubed
1/4 cup milk or cream, lowfat is fine
1 tablespoon butter or margarine
Put the onions, garlic, and ground beef in a large skillet. Cook until ground beef is no longer pink. Drain excess fat, then add salt and peppers. Remove to a separate bowl.
For Sauce: Melt butter (or margarine) in the skillet. Add flour, salt and pepper. Cook, stirring constantly over low heat for about two minutes. Do not allow to burn.
Gradually add milk, stirring constantly after each addition and allowing to boil before adding more. This results in a smooth sauce.
When all milk has been added, continue to stir constantly and bring to a boil. Allow to boil for one minute or until sauce is thick, continuing to stir. Remove from heat and stir into beef mixture.
For Mashed Potatoes: Place potatoes in a pot with enough water to cover by about 1/2 inch. Cook until potatoes are tender. Pour off cooking water (or save for a terrific addition to breads). Add butter (or margarine) and milk (or cream). Mash to desired consistency.
Serve ground beef mixture spooned over the mashed potatoes.
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