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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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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