Yucatan Sheperd's Pie - 4 Points Recipe
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Yucatan Sheperd's Pie - 4 Points
1/2 cup chopped onion
1/2 cup green pepper
10 oz pinto beans, rinsed and drained
; (one 16 oz. can)
1 3/4 cup hunt's chunky tomato, (one 15 oz. can)
Sauce
1 tsp chili seasoning
1 3/4 cup water
1 1/3 cup instant potato flakes, (3 ounces)
1/3 cup nonfat dry milk powder, carnation
1/2 cup chunky salsa, (mild, medium or
; hot)
1 tsp dried parsley flakes
3/4 cup shredded kraft reduced-fat, (3 ounces)
cheddar cheese
Shepherd's pie always promises a dish that's topped with creamy mashed
potatoes, then baked until it's golden brown and bubbling over with thast
goodness. Here's a meatless entree that's competely satisfying and can be
just as spicy as you like. (Cliff likes it HOT!)
1. Preheat oven to 350 degrees F. Spray an 8-by-8-inch baking dish with
olive oil-flavored spray. In a large skillet sprayed with olive
oil-flavored cooking spray, sautel onion and green peppers for 5 minutes or
until tender. Stir in pinto beans, tomato sauce, and chili seasoning.
Lower heat and simmer for 5 minutes, stirring occasionally. Pour mixture
into prepared dish. In a 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 1/4 cup Cheddar
cheese over top. Bake for 20 minutes. Place baking dish on a wire rack
and let set for 5 minutes. Divide into 4 servings.
Serving size (1/4 recipe) According to the cookbook: Per serving: 272 Cal,
4g Fat, 16g Pro, 43g Carb, 955mg Sod, 306mg Calc, 9g Fib Healthy Exchanges:
2 1/2 Vegetable, 2 1/4 Protein, 1 Bread, 1/4 Skim Milk Diabetic Exchanges:
2 Vegetable, 2 Starch, 1 Meat Weight Watcher Points: 4
NOTES : MC formatted by Pamela S. on 3/24/99. Shared by Pamela S. on
4/21/99 to the W. W. Forum.
Recipe by: JoAnna. M. Lund: The Strong Bones H. E.'s Cookbook, pg 160
Converted by MM_Buster v2.0n.
Converted by MC_Buster.
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