Tamale Pie

Ingredients:

1 pouch Betty Crocker Authentic Cornbread & Muffin Mix
1/4 cup Egg Beaters
3 tbsp. no-sugar-added applesauce
12 oz. ground beef
1/2 cup canned corn, drained
1/2 cup canned black beans
1/3 cup chopped onion
2 tbsp. taco sauce
1 tbsp. taco seasoning
1/2 tsp. ground cumin


Directions:

Preheat oven to 350 degrees.

Mix together cornbread mix, egg substitute and applesauce. Set aside.

In a large pan sprayed lightly with nonstick spray, begin to cook onions and beef over medium heat. Add in taco seasoning, cumin, and 1/4 cup of water. Stirring occasionally, continue to cook until the water has absorbed. Then add the taco sauce, corn, and black beans, and mix well.

Pour mixture into a large round casserole dish sprayed lightly with nonstick spray, and then evenly cover with the cornbread topping mixture.

Bake in the oven for 20 minutes, or until top is golden brown and firm.

Black Bean Burrito Bake

Ingredients:

1 tsp. chipotle powder
1/4 cup fat free sour cream
1/2 can black beans
1/2 cup corn
2 tortillas
salsa
pepper jack cheese


Directions:

Preheat oven to 350°.

Combine sour cream and chipotle in a medium bowl; let stand 10 minutes.

Mash half of beans with a fork. Add chopped beans, remaining whole beans, and corn to sour cream mixture.

Spoon 1/2 cup bean mixture down the center of each tortilla. Roll up tortillas; place, seam side down, in a baking dish coated with cooking spray. Spread salsa over tortillas; sprinkle with cheese. Cover and bake at 350° for 20 minutes or until thoroughly heated.

Chicken and Asparagus Stir-Fry

Ingredients:

1 lb chicken breast, diced
4 green onions, thinly sliced
1 tbsp. freshly grated ginger (peeled)
1/2 tsp. crushed red pepper flakes
1/2 bunch of asparagus, trimmed and cut into 1-inch pieces
3 cloves garlic, minced
1/4 cup toasted cashews
a few handfuls chopped kale or spinach
zest and juice of one lime
2 tablespoons hoisin sauce
1 small handful fresh mint, slivered
1 small handful fresh basil, slivered


Directions:

Have all your ingredients prepped and within arms reach of the stove. Heat cooking spray in a large pan. When it is hot, add the chicken, and cook until done. Remove the chicken from the pan and set aside.

Add more spray to the pan and, as soon as it is hot, add the onions, ginger, red pepper flakes, and asparagus. Stir-fry for about a minute, then add the garlic, cashews, and greens and stir-fry for another minute, or until the greens wilt. Return the chicken to the pan. Stir in the lime zest and juice and the hoisin sauce. Cook for another 10-20 seconds, stirring all the while.

Remove from heat and stir in the mint and basil. Taste and add salt if needed.

Chicken with White Beans, Broccoli, and Toasted Garlic

Ingredients:

1/2 package fresh broccoli florets
1 tbsp. olive oil
2 tsp. minced garlic
1/4 cup lemon juice
red pepper flakes
salt
black pepper
1 lb chicken, diced
1/2 can navy beans
1/4 cup grated fresh Parmigiano-Reggiano cheese


Directions:

Steam broccoli in the microwave for 2 minutes.

Heat oil in a large nonstick skillet over medium heat. Add garlic, and cook 5 minutes or until golden, stirring frequently. Remove garlic to a small bowl. Add juice, spices, salt, and pepper; stir with a whisk.

Heat pan over medium-high heat. Add chicken, and cook until done, stirring frequently.

Combine broccoli, lemon mixture, chicken, beans, and cheese, tossing gently to coat.

Sweet Potato and Beef Stir-Fry

Ingredients:

1 lb beef steak, sliced into thin 1 inch strips
1/2 tsp. sesame oil
1 tbsp. unsweetened apple butter
1 tbsp. soy sauce
red pepper flakes
1 tsp. minced garlic
1 tsp. minced ginger
2 small sweet potatoes, diced
1 cup green beans (try with peppers next time?)
1 onion, sliced


Directions:

In a bowl, combine beef with sesame oil, apple butter, soy sauce, red pepper flakes, garlic, and ginger. Set aside.

Bring water to boil in a medium heat. Cook sweet potato 5-7 min or until soft but firm. Remove with a slotted spoon (leave water in the pot). Add green beans and boil for 4 min or until soft but firm. Drain.

Add oil to a skillet over high heat. Add beef mixture and onion and cook until done, about 3 to 4 minutes. Add sweet potatoes and beans. Cook for 1 more minute. Serve.

Caramelized Onion Chicken

Ingredients:

1 lb chicken tenders, diced
salt
pepper
1 onion, sliced
1/2 seedless, sugar free raspberry jam
1 tbsp. red wine vinegar
1 tbsp. soy sauce
1 tsp. minced ginger


Directions:

Sprinkle chicken with salt and pepper. Heat oil in a large nonstick skillet over medium-high heat. Add onion, and sauté 2 minutes. Add chicken to pan; sauté 8 minutes or until chicken is done. Remove onion and chicken from pan.

Add jam and remaining ingredients to pan; cook 2 minutes, stirring constantly with a whisk. Return chicken mixture to pan; cook 4 minutes, stirring occasionally.

Chicken and Sausage Étouffée

Ingredients:

1 lb chicken breast, cut into bite sized pieces
6 oz smoked turkey sausage, cut into bite sized pieces
1 green pepper, diced
1 red pepper, diced
Cajun seasoning
1 tsp. minced garlic
1/2 cup + 2 tbsp. white wine
1 tbsp. lemon juice
1 tsp. cornstarch


Directions:

Season chicken with cajun seasoning and saute with sausage. Add garlic and peppers and continue to cook. Add 1/2 cup white wine and lemon juice and reduce for several minutes. Add cornstarch to remaining wine and add to pan. Cook until the sauce thickens and serve.