1. Cook beef over medium-high heat in a large skillet or saucepan, stirring often and using back of spoon to break up meat into small chunks, for 10 to 12 minutes or until beef is browned and thoroughly cooked. Scrape into a colander and drain off excess liquid; set aside.
2. Return skillet to medium heat and add oil. Cook onions and garlic, stirring often, for about 5 minutes or until softened. Add flour and cook, stirring, for 1 minute. Gradually stir in milk and cook, stirring constantly, for about 3 minutes or until bubbly and thickened.
3. Remove from heat and stir in cheese until melted. Stir in cooked beef until coated well. Spread mixture onto a parchment paper-lined rimmed baking sheet.
4. Refrigerate for about 1 hour or until cold. Divide mixture into 4 equal portions and scoop into sealable freezer bags; flatten out and seal bags, removing as much air as possible. Refrigerate for up to 2 days or freeze for up to 2 months. (Note: you can use portions of the mix right away if you wish; use hot and refrigerate the extras to package and store.)

Per Serving (1/16th recipe): 250 calories, 15g fat, 6g saturated fat, 65mg cholesterol, 110mg sodium, 4g carbs, 0g fibre, 2g sugars, 24g protein, vitamin A 3%, vitamin C 2%, vitamin D 2%, calcium 8%, iron 12%.

*Calcium = 75 mg per serving