Healthy Exchanges Newsletter, January 2003, Pg 6
I know I'm going to get complements from Cliff when I put dishes like this on the menu!
16 oz extra lean ground sirloin beef or turkey breast
1 cup chopped onion
1 (10 3/4 oz) can Healthy Request Cream of Tomato Soup
1/2 cup chunky salsa (mild, Medium or hot)
1 tablespoon JO's Chili Seasoning or any chili seasoning
3/4 cup frozen whole kernel corn, thawed
3/4 cup Bisquick Reduced Fat Baking Mix
1/4 cup cornmeal
2 tablespoons Splenda Granular
1/4 cup Land O Lakes no fat sour cream
1/2 cup fat free milk
Preheat oven to 400 degrees. Spray a deep dish 9 inch pie plate with butter flavored cooking spray. In a large skillet sprayed with butter flavored cooking spray, brown meat and onion. Stir in tomato soup, salsa, and JO's Chili Seasoning. Add corn, Mix well to combine. Lower heat and simmer for 5 minutes. Meanwhile in a medium bowl, combine baking mix, cornmeal and Splenda. Add sour cream and mil. Mix well just to combine. Spoon meat mixture into prepared pie plate. Evenly spoon batter over top. Bake for 30 to 35 minutes. Place pie plate on a wire rack and let set for 5 5 minutes. Divide into 6 servings.
Serves 6 - Each serving equals:
HE: 2 Pr, 1 1/4 Br, 1/2 Ve, 1/2 Sl, 6 OC
253 Calories, 5g Fa, 19g Pr, 33g Ca, 573mg So, 47 mg Cl, 3g Fi
Diabetic: 2 Mt, 1 1/2 St, 1/2 Ve
HINT: Thaw corn by placing in a colander and rinsing under hot water for one minute.