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Instant Tamale Pie

from: 94

Ingredients
1 ¾ cup pinto beans with juice (15 oz can)
½ cup fresh or frozen corn kernels
½ cup prepared salsa
1 teaspoon ground cumin
½ teaspoon dried oregano
¼ teaspoons alt
12 ounces prepared polenta
2 to 3 tablespoons chopped fresh cilantro
1 cup grated sharp cheddar

Directions
Heat oven to 350. Lightly oil a 10 inch cast-iron skillet or an 11 inch baking dish. Empty the beans and their juice into a bowl and mash with a potato masher. Add the corn, salsa, cumin, oregano, and salt and mix thoroughly. Set aside.

Slice 12 ounces of polenta roll into ¼ inch thick rounds. Arrange the rounds in the prepared skillet or baking dish slightly overlapping one another. Spoon the bean mixture evenly over the polenta, sprinkle with cilantro, and then the cheese.

Cover and bake for 15 minutes and then uncover and bake for a bout 15 more minutes, until the beans are bubbling and hot. For a crisp, golden topping, place under the broiler for about 2 minutes. Let sit for 10 minutes before serving.

Nutritional Info (1/4 recipe, 9 oz(
330 calories, 1.5 protein, 10.7 fat, 42.5 g carbohydrates, 6.1 g saturated fatty acids, 29.7 mg cholsterol, 563.9 mg sodium, 9.8 g total dietary fiber

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Savory Chicken Packets

from: Martha Stewart Kids

Ingredients
¾ cup ketchup
2 pounds ground turkey, beef or a combination
1 cup chopped onion (1 med onion)
2 slices sandwich bread, torn into small pieces
1 cup grated cheddar cheese
½ cup chopped dill pickle (1 medium pickle)
1 tablespoon Worcestershire sauce
1 large egg, lightly beaten
2 garlic cloves, minced
2 teaspoons dry mustard powder
1 teaspoon salt
½ teaspoon freshly ground pepper

Directions
Heat oven to 350. In a large bowl, mix ½ cup ketchup with the remaining ingredients until well combined. Divide mixture among 6 cups of a 12 cup muffin tin, spacing them evenly and gently compressing and mounding the tops. Brush tops with remaining ¼ cup ketchup.

Transfer to oven; bake until inside temperature registers 170 on an instant-read thermometer, about 45 minutes.

Remove from oven; let rest 5 minutes before removing from tin. Serve hot.

from: Paula Kafer

Ingredients
3 slices dry bread
¾ cup grated cheddar cheese
½ tsp dry parsley
½ tsp salt
dash pepper
½ tsp Accent
¼ tsp garlic salt
6 breasts frying chicken
¼ to ½ cup butter, melted

Directions
Preheat oven to 350. Break 1 slice bread into small pieces and drop into blender; add ¼ (or 1/3) of the cheese and cover the blender. Run on low speed until bread and cheese are fine (crumbled). Empty into bowl. Repeat process with the rest of the bread and cheese. Add the parsley to the blender container with the 5th slice of bread. Crumb in the blender. Add seasonings to crumb mixture. Mix well.

Dip chicken pieces in butter, then into crumb mixture; coating thoroughly. Arrange in an single layer in shallow baking pan (greased or sprayed with Pam). Bake uncovered for 40 minutes to one hour until thickest pieces are tender. Chicken is done when a fork pushes in and pulls out easily.

from: Grandma P.

Ingredients
3 oz cream cheese
3 tbsp melted butter
2 cups cubed, cooked chicken OR 10 oz canned chicken
2 tbsp milk
2 tbsp mayo
1 tbsp chopped chives (optional)
8 oz can of crescent rolls (you'll want extra)
¾ cup seasoned croutons (crushed) or bread crumbs

Directions
Preheat oven to 350. Blend cream cheese and butter until smooth. Separate rolls into rectangles and flatten, making sure to seal the perforation between triangles. Add other ingredients and mix. Spoon mixture onto rectangles and pull four corners closed. Brush top with butter and sprinkle with croutons or crumbs. Bake for 20-25 minutes.

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Quick Mac & Cheese

from: 113

Ingredients
8 ounces egg noodles
1 1/4 lb top round beef, cut into small chunks
1/4 cup sliced oions
1 tbsp flour
1 clove garlic, minced
8 fresh mushrooms, sliced
1/2 cup low-sodium chicken broth
1/2 cup nonfat sour cream
salt and pepper (to taste)

Directions
Bring a pot of water to a boil. Add the noodles and cook until tender, about 8-10 minutes. Drain and set aside. In a skillet over medium heat, cook the beef and onions. As the beef begins to brown, stir in the flour so that it coats the beef.

Stir in the garlic, mushrooms, chicken broth, and sour cream. Cook until the sauce is an even consistency and the mushrooms are soft. Add salt and pepper. Serve over the egg noodles.

Nutritional Info (1/4 recipe(
calories: 503 fat: 16 g protein: 43 g carbs: 48 g cholesterol: 126 mg sodium: 169 mg

from: 113

Ingredients
1 3/4 cups uncooked macaroni
1 cup shredded low fat cheddar cheese
1/4 cup nonfat plain yogurt
2 teaspooons butter
1/2 tablespoon disjon mustard
salt & pepper to taste

Directions
Bring a large pot of water to boil. Add the macaroni and cook until tender, about 8 minutes. While the pasta is cooking, mix up the yogurt and cheese together in the bowl. When the pasta is done, drain it and set it aside. Put the pot back on the stove andmelt the butter over medium heat. Stir in the mustard, salt and pepper. Add the cooked macaroni, tossing to coat. Mix in the cheese and yogurt. Continue to cook, stirring constantly, until the cheese is melted.

Nutritional Info (1/4 recipe(
calories: 276 fat: 8 g protein 15 g carbohydrates 36 g cholesterol 25 mg sodium 196 mg

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Curried Shrimp and Rice

from: 115

Ingredients
1/2 tsp vegetable oil
1 pound medium shrimp, peeled & deveined
1 1/2 tsp curry powder
1/2 cup low sodium chicken broth
16 oz bag frozen broccoli, cauliflower, and carrots
3/4 cup uncooked instant rice
1/4 teaspoon salt

Directions
Heat oil in a large nonstick skillet over medium-high heat. Add shrimp and curry powder, and stir-fry 3 minutes. Remove shrimp from skillet and set aside. Add chicken broth and veggies to skillet; bring to a boil, and cook 1 minute. Stir in rice and salt; place on top of rice mixture. Remove from heat, let stand, covered, 6 minutes until liquid is absorbed.

Nutritional Info (1 1/2 cup(
calories: 233, fat: 3.2 g, protein: 27.2 g, carbs: 23.5 g, cholesterol: 172 mg, sodium: 359 mg

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Beef Stroganoff

from: 113

Ingredients
8 ounces egg noodles
1 1/4 lb top round beef, cut into small chunks
1/4 cup sliced oions
1 tbsp flour
1 clove garlic, minced
8 fresh mushrooms, sliced
1/2 cup low-sodium chicken broth
1/2 cup nonfat sour cream
salt and pepper (to taste)

Directions
Bring a pot of water to a boil. Add the noodles and cook until tender, about 8-10 minutes. Drain and set aside. In a skillet over medium heat, cook the beef and onions. As the beef begins to brown, stir in the flour so that it coats the beef.

Stir in the garlic, mushrooms, chicken broth, and sour cream. Cook until the sauce is an even consistency and the mushrooms are soft. Add salt and pepper. Serve over the egg noodles.

Nutritional Info (1/4 recipe(
calories: 503 fat: 16 g protein: 43 g carbs: 48 g cholesterol: 126 mg sodium: 169 mg