4 cloves garlic (or throw minced garlic)
1/2 cup raw white onion
1lb ground beef
2 cups broccoli
2tsp Worcestershire sauce
2 cups low fat milk
4 oz lite cheese
Saute until onion begins to soften 1-2 minutes
Add ground beef and stir till beginning to brown. Add broccoli and cook until broccoli is tender. While beef and broccoli are cooking whisk together white flour, Worchesthire sauce and skim milk
( I found 2 cups made it a bit too runny so I used 1 1/2 cups instead)
When broccoli is tender add the milk mixture and bring to a simmer allowing to thicken for a minute. Stir in cheese and blend well. Allow to stand for 3-4 minutes.
I serve this with 1/3 cup of brown rice or 1/3 cup pasta and add
1 starch exchage.