Cooking Healthy with a Man in Mind/J. Lund
8 oz. ground 90% lean turkey or beef
½ c. chopped onion
2 c. (1 16 oz. can) cut green beans, rinsed and drained
1 (10 ¾ oz.) can Healthy Request Cream of Mushroom soup
¾ c. frozen whole kernel corn, thawed
¼ tsp. black pepper
2 c. water
1 1/3 c. (3 oz.) instant potato flakes
1/3 c. Carnation nonfat dry milk powder
1/3 c. (1 ½ oz.) shredded Kraft reduced-fat Cheddar cheese
Preheat oven to 350. Spray an 8x8 inch baking dish with butter-flavored cooking spray. In a large skillet sprayed with butter-flavored spray, brown meat and onion. Add green beans, mushroom soup, corn, and black pepper.
Mix well to combine. Pour into prepared baking dish. Bake 20 minutes.
Place backing dish on a wire rack while preparing potato mixture.
Bring water to a boil, remove from heat. Stir in potato flakes and dry milk powder. Mix gently until blended. Layer potato mixture on top of meat mixture. Lightly spray potatoes with butter-flavored cooking spray. Sprinkle Cheddar cheese on top.
Bake additional 10 minutes. Place baking dish on a wire rack and let sit 5 minutes.
Cut into 4 servings.
300 calories, 8 g. fat, 19 g. protein, 38 g. carb, 509 mg. sodium, 3 g. fiber
DIABETIC: 2 meat, 2 starch, 1 vegetable
HEALTHY EXCHANGES: 2 protein, 1 ¼ vegetable, 1 bread