Shepherd's Pie Baked Potato

canola oil

carrots, peeled and sliced 1/4 inch thick

onion, minced

95 percent lean ground beef or chicken, or 1 pound lean red meat, chopped into 1/2 inch cubes

all-purpose flour

garlic cloves, minced

tomato paste

low-sodium chicken broth

worchestershire sauce

minced fresh thyme or 1/2 tsp dried

frozen peas

frozen corn

Salt and pepper

large Russet potatoes, baked

Butter