Chicken Tamale Casserole

1 cup (4 ounces) preshredded 4-cheese Mexican blend cheese, divided

1/3 cup fat-free milk

1/4 cup egg substitute

1 teaspoon ground cumin

1/8 teaspoon ground red pepper

1 (14 3/4-ounce) can cream-style corn

1 (8.5-ounce) box corn muffin mix (such as Martha White)

1 (4-ounce) can chopped green chiles, drained

Cooking spray

1 (10-ounce) can red enchilada sauce (such as Old El Paso)

2 cups shredded cooked chicken breast

1/2 cup fat-free sour cream

Preparation

1. Preheat oven to 400°.

2. Combine 1/4 cup cheese and next 7 ingredients (through chiles) in a large bowl, stirring just until moist. Pour mixture into a 13 x 9–inch baking dish coated with cooking spray.

3. Bake at 400° for 15 minutes or until set. Pierce entire surface liberally with a fork; pour enchilada sauce over top. Top with chicken; sprinkle with remaining 3/4 cup cheese. Bake at 400° for 15 minutes or until cheese melts. Remove from oven; let stand 5 minutes. Cut into 8 pieces; top each serving with 1 tablespoon sour cream.

Nutritional Information

Calories:354 (36% from fat)

Fat:14.1g (sat 7.1g,mono 3.3g,poly 1.2g)

Protein:18.9g

Carbohydrate:36.3g

Fiber:2.5g

Cholesterol:58mg

Iron:1.7mg

Sodium620mg

Calcium:179mg

Top of Pag

Shepherds Pie

lb. ground turkey

1 white onion, chopped

4 carrots, chopped

4 celery stalks, chopped

1 lg can corn

1 cup mushrooms, sliced/chopped

3-4 large potatoes

1 cup dark beer

2 T flour

1 tsp ground thyme

1/2 tsp ground nutmeg

1 T Montreal Steak Seasoning

2 tsp Worcestershire sauce

1 T beef bouillon

1 stick butter

3-4 cloves garlic

1/2 C cheddar, shredded
Cream (optional)

Additional beef broth as necessary.

1. Peel and quarter potatoes.

2. Cover potatoes & garlic cloves with water; Bring to boil for about 15 minutes in salted water.

3. While the potatoes are cooking, melt 4 Tablespoons butter (1/2 a stick) in large frying pan.

4. Sauté onions, celery, and carrots in butter until tender over medium heat (10 mins).

5. Add beer, beef bouillon, Worcestershire, flour, thyme, nutmeg, and Montreal Steak Seasoning. Add salt & pepper to taste. (I like to mix all these ingredients together ahead of time to make sure it all combines)

6. Add turkey and sauté until no longer pink. Add additional beef broth as necessary to keep moist.

7. Stir in mushrooms & corn. Simmer approximately 5 minutes.

8. Mash potatoes & garlic in bowl with remainder of butter and a touch of cream. (Potatoes will be much thicker than if making simply to eat). Stir in shredded cheese.

9. Place turkey mixture in baking dish. Distribute mashed potatoes on top. Rough up with a fork so that there are peaks that will brown nicely. **I froze at this point**

10. Cook in 400 degree oven until bubbling and brown (about 30 minutes). Broil for last few minutes if necessary to brown.

Serves four.

Notes:

If using ground beef instead of turkey, decrease amount of beef bouillon.

This also works with 1 cup beef broth in place of beer, if desired.

Also - I don't really measure, so feel free to change up the amounts so it tastes great to you