Roughly 1 cup cooked turkey, chopped (weighed at 6 oz.)
1 Tb. butter
1/2 c. onion, diced. (1.7 oz)
1/2 c. carrot, diced. (2.5 oz.)
1/2 c. frozen peas (1.5 oz.)
1 tsp. Worcestershire sauce
About 1/2 c. 99% fat-free chicken broth
Sprinkle of thyme, salt, and pepper
Sprinkle of cornstarch to thicken (because that box was easier to reach than the flour.)
1 enormous potato (weighed at 11 oz.)
1/2 c. 2% lactose-free milk
Preheat oven to 400 degrees.
Saute onion & carrot in butter until softish. Add peas, stir. Add turkey, Worcestershire sauce, chicken broth, thyme, salt, pepper, turn to low and cook about 10 min. Add sprinkle of cornstarch to thicken sauce.
Meanwhile, nuke potato, then cut in half and scoop into bowl. Mix in milk with fork.
Lightly spray 8 silicone muffin cup with oil. Spoon turkey mixture into cups evenly - will be about 1/2 full. Spoon potato evenly on top. Put into oven for about 30 min, until peaks of mashed potato are starting to brown.
If you're cooking them in muffin tins without the silicone cups, you can pass them under the broiler afterward to brown them further, but the silicone is only rated to 500 degrees, and that seems a bit close to broiling temps for comfort.
Stats (approximate), as calculated by nutritiondata.com: Each: 59 calories, 2 grams fat, (1 gram saturated fat), 21 mg cholesterol, 102 mg sodium, 4 g carbohydrates, 1 g fiber, 7 g protein, 11.8 mg calcium.
Will let you know how they taste after they come out of the oven. :) ETA: Report and picture!