Rinse and cook quinoa. Follow the instructions on the package. Last 5 minutes add broccoli and carrots to the quinoa to lightly steam them. Add more water if needed while cooking.

Heat ghee, coconut or olive oil in an oven-save skillet. Cook onions for 2 minutes, add garlic and cook for another 2-3 minutes. Transfer to a small bowl.

Cook meat in the same pan until brown. Season with salt and pepper to taste. Add more cooking oil or butter if needed.

In the meantime, make béchamel sauce. Melt butter (or ghee) in small saucepan or skillet. Add flour and whisk until lightly browned and gently add milk while stirring constantly. Then add half of the cheese and yogurt, keep stirring until thickened. Add black pepper, salt, nutmeg, and a squeeze of lime or lemon to finish.

When the meat is cooked, stir in broccoli, quinoa, onions, and béchamel sauce.

Remove from heat and top with remaining cheese and panko, if using.

Turn oven to grill function and cook until nicely browned.