Author: Sorting Last Post on Top ↓ Message:
6/30/08 4:49 P

My SparkPage
Send Private Message
Strong Bones Healthy Exchange Cookbook page 160

 current weight: 185.0 
SKYBOYSMOM Posts: 1,152
6/30/08 1:41 P

My SparkPage
Send Private Message
Yucatan Shepherds Pie


1/2 cup Chopped onion
1/2 cup chopped green peppers
1o ounces(one 16-ounce can)pinto beans, rinsed and drained
1 3/4 cups(15 ounce can)Hunt's Chunky Tomato Sauce(I used Pace Thick and
Chunky Salsa,plus a little water to make it the consistency of tomato sauce.)
1 teaspoon chili seasoning(I doubled it)
1 3/4 cup water
1 1/3 cups (3 ounces) instant potato flakes
1/3 cup Carnation Nonfat Dry Milk Powder
1/2 cup Chunky salsa(mild,medium, or hot to your taste. I left this out)
1 teaspoon dried parsley flakes
3/4 cup(3 ounces) shredded Kraft reduced fat Cheddar Cheese

Preheat oven to 350 degrees. Spray an 8 by 8 inch baking dish with olive flavored
cooking spray. In a large skillet sprayed with olive flavored cooking spray, saute
onion and green pepper for 5 minutes or until tender. Stir in pinto beans, tomato
sauce, and chili seasoning. Lower heat and simmer 5 minutes, stirring occasionally.
Pour mixture into prepared pan. In medium saucepan, bring water to a boil.
Remove from heat. Stir in potato flakes and dry milk powder. Add salsa, parsley
flakes and 1/2 cup Cheddar cheese. Mix gently to combine. Evenly spread potato
mixture over bean mixture. Sprinkle remaining 1/2 cup Cheddar cheese over top.
Bake for 20 minutes. Place baking dish on wire rack and let set for 5 minutes.
Divide into 4 servings.

Each serving equals:

HE 2 1/ vegetable* 2 1/4 Protein* 1 Bread

272 Calories* 4 gm fat* 16 gm Protein* 43 gm Carbs* 955 mg Sod*
300 mg Calcium* 9 gm Fiber

Diabetic: 2 vegetable* 2 Starch* 1 Meat

Page: 1 of (1)  

Report Innappropriate Post

Other Healthy Exchanges Recipes Posts

Topics: Last Post:
PIZZAS 11/5/2015 11:05:32 PM
ANYTHING FROM SCRATCH 9/7/2015 11:51:18 PM
SALADS 7/1/2015 4:35:50 PM
BREAD / MUFFINS 9/13/2015 9:03:49 PM
FISHERMAN'S CATCH 6/30/2015 3:53:24 PM

Thread URL:

Review our Community Guidelines

x Lose 10 Pounds by January 11! Sign up with Email Sign up with Facebook
By clicking one of the above buttons, you're indicating that you have read and agree to SparkPeople's Terms & Conditions and Privacy Policy and that you're at least 18 years of age.