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6/30/08 4:49 P

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Strong Bones Healthy Exchange Cookbook page 160

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

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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

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