Savory Chicken Stew and Dumplings

Prep Time:15 min

Start to Finish:35 min

makes:3 servings

1/4	cup Gold Medal® all-purpose flour
1/2	teaspoon dried sage leaves
1/2	teaspoon dried thyme leaves
1/4	teaspoon pepper
1 3/4	cups reduced-sodium vegetable broth (from 32-oz box)
1 1/2	cups Green Giant® Valley Fresh Steamers™ frozen mixed vegetables
1	cup cut-up cooked chicken breast
1	cup Bisquick Heart Smart® mix
2	tablespoons chopped green onions (2 medium)
1/8	teaspoon onion powder
1/3	cup fat-free (skim) milk

1.	In 2-quart saucepan, mix flour, sage, thyme and pepper. Gradually stir in broth with wire whisk until blended. Heat to boiling over medium heat, stirring constantly. Stir in vegetables and chicken; heat to boiling.
2.	In small bowl, stir together Bisquick® mix, onions and onion powder. Stir in milk just until moistened. Drop by 6 spoonfuls onto boiling stew; reduce heat.
3.	Simmer uncovered 10 minutes; cover and simmer 10 minutes longer.
High Altitude (3500-6500 ft): No change.

Nutritional Information

1 Serving: Calories 310 (Calories from Fat 40); Total Fat 4 1/2g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 40mg; Sodium 560mg; Total Carbohydrate 46g (Dietary Fiber 2g, Sugars 9g); Protein 20g Percent Daily Value*: Vitamin A 30%; Vitamin C 2%; Calcium 20%; Iron 15% Exchanges: 2 Starch; 1 Other Carbohydrate; 1 Vegetable; 1 Lean Meat Carbohydrate Choices: 3
*Percent Daily Values are based on a 2,000 calorie diet.

Butternut Squash Casserole

 

Ingredients

• 2 cups sliced tart apples
• 1 tablespoon sugar
• 2 tablespoons butter, divided
• 1 cup mashed cooked butternut squash
• 1 teaspoon brown sugar
• 1/8 teaspoon salt
• Dash white pepper
• 
  TOPPING:
• 1/2 cup frosted cornflakes, coarsely crushed
• 2 tablespoons chopped pecans
• 2 tablespoons brown sugar
• 2 teaspoons butter, melted

Directions

• In a large skillet, saute apples and sugar in 1 tablespoon butter for 4-5 minutes or until crisp-tender. Place in a 1-qt. baking dish coated with cooking spray; set aside.
• In a small bowl, combine the squash, brown sugar, salt, pepper and remaining butter; spoon over apples. Combine topping ingredients; sprinkle over casserole.
• Bake, uncovered, at 350° for 15-20 minutes or until heated through and topping is browned. Yield: 3 servings.

Nutrition Facts: 1 serving (prepared with reduced-fat butter) equals 230 calories, 9 g fat (3 g saturated fat), 13 mg cholesterol, 222 mg sodium, 41 g carbohydrate, 5 g fiber, 2 g protein.

Butternut Squash Casserole published in Cooking for 2 Winter 2009, p57

Italian Spiral Meatloaf

Ingredients

• 2 eggs, beaten
• 1 cup pizza sauce, divided
• 1 cup seasoned bread crumbs
• 1 medium onion, chopped
• 1 medium green pepper, chopped
• 1 teaspoon dried oregano
• 1 garlic clove, minced
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 2 pounds lean ground beef (90% lean)
• 1 pound bulk Italian sausage
• 1/2 pound sliced deli ham
• 2 cups (8 ounces) shredded part-skim mozzarella cheese, divided
• 1 jar (6 ounces) sliced mushrooms, drained

Directions

• In a large bowl, combine the eggs, 3/4 cup pizza sauce, bread crumbs,
• onion, green pepper, oregano, garlic, salt and pepper. Crumble beef
• and sausage over mixture and mix well.
• 
  
• On a piece of parchment paper, pat beef mixture into a 12-in. x
• 10-in. rectangle. Layer the ham, 1-1/2 cups cheese and mushrooms
• over beef mixture to within 1 in. of edges. Roll up jelly-roll
• style, starting with a short side and peeling parchment paper away
• as you roll. Seal seam and ends. Place seam side down in a greased

© Taste of Home 2010

2 of 2

Italian Spiral Meat Loaf (continued)

Directions (continued)

• 13-in. x 9-in. baking dish; brush with remaining pizza sauce.
• 
  
• Bake, uncovered, at 375° for 1 hour. Sprinkle with cheese. Bake
• 15-20 minutes longer or until no pink remains and a meat thermometer
• reads 160°. Using two large spatulas, carefully transfer meat
• loaf to a serving platter. Yield: 12 servings.
• 
  

Nutrition Facts: 1 slice equals 386 calories, 23 g fat (9 g saturated fat), 130 mg cholesterol, 981 mg sodium, 12 g carbohydrate, 1 g fiber, 31 g protein.

© Taste of Home 2010

Slow Cooker Buffalo Chicken Sandwich

	1	package (3.35 lb) boneless skinless chicken thighs (about 14 thighs)
1 3/4	cups Buffalo wing sauce
1	English (seedless) cucumber
12	large sandwich buns, split
3/4	cup crumbled blue cheese

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1. Spray 3 1/2- to 4-quart slow cooker with cooking spray. Place chicken in cooker. Pour 1 cup of the Buffalo wing sauce over chicken. Cover; cook on Low heat setting 7 to 8 hours.
2. Remove chicken from cooker; place in medium bowl. Place strainer over another medium bowl. Strain juices from cooker; skim fat from juices. Reserve 1 1/2 cups juices. Stir chicken to separate into pieces. Return chicken to cooker; stir in reserved juices. Increase heat setting to High. Cover; cook about 15 minutes or until thoroughly heated.
3. Meanwhile, cut cucumber in half crosswise. With vegetable peeler, cut 1 strip of peel lengthwise from 1 cucumber half; discard strip that is mostly peel. Continue cutting thin strips lengthwise from cucumber, making about 18 strips. Repeat with other half of cucumber. Set strips aside.
4. Fill each bun with 1/2 cup chicken mixture, about 3 strips of cucumber, 1 tablespoon of the remaining wing sauce and 1 tablespoon blue cheese.

   Nutrition Information:

   Nutrition Information:

   1 Serving (1 Sandwich)

   • Calories 400
   • (Calories from Fat 140),

   • Total Fat 15g
   • (Saturated Fat 5g,
   • Trans Fat 1/2g),
   • Cholesterol 85mg;
   • Sodium 1390mg;
   • Total Carbohydrate 31g
   • (Dietary Fiber 1g,
   • Sugars 6g),
   • Protein 34g;

   Percent Daily Value*:

   • Calcium ;

   Exchanges:

   • 2 Starch;
   • 0 Fruit;
   • 0 Other Carbohydrate;
   • 0 Skim Milk;
   • 0 Low-Fat Milk;
   • 0 Milk;
   • 0 Vegetable;
   • 0 Very Lean Meat;
   • 4 Lean Meat;
   • 0 High-Fat Meat;
   • 1/2 Fat;

   Carbohydrate Choices:

   • 2;

   *Percent Daily Values are based on a 2,000 calorie diet.

Tomato and Basil Flatbread Pizza

Prep Time:5 min

Start to Finish:10 min

makes:2 pizzas

2	tablespoons pesto sauce
2	flatbreads or pitas, each about 7 inches across
1	tomato, thinly sliced
1	tablespoon chopped fresh basil leaves
1/4	cup shredded mozzarella cheese

1.	Heat oven to 425°F.
2.	Spread pesto on bread. Add a layer of tomato and a layer of basil. Sprinkle cheese over top. Bake for 7 minutes, or until cheese is golden and melted.

Nutritional Information

1 Pizza: Calories 350 (Calories from Fat 120); Total Fat 13g (Saturated Fat 3 1/2g, Trans Fat 0g); Cholesterol 10mg; Sodium 600mg; Total Carbohydrate 45g (Dietary Fiber 6g, Sugars 8g); Protein 13g Percent Daily Value*: Vitamin A 15%; Vitamin C 8%; Calcium 15%; Iron 15% Exchanges: 3 Starch; 0 Other Carbohydrate; 0 Vegetable; 1/2 Lean Meat; 2 Fat Carbohydrate Choices: 3
*Percent Daily Values are based on a 2,000 calorie diet.

Pork Medallions in Mustard Sauce

•  
• 4 Servings
• Prep/Total Time: 30 min.

Ingredients

• 1/2 cup reduced-sodium chicken broth
• 2 tablespoons thawed apple juice concentrate
• 4-1/2 teaspoons stone-ground mustard
• 1 pound pork tenderloin, cut into 1/2-inch slices
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1 tablespoon olive oil
• 2 garlic cloves, minced
• 1 teaspoon cornstarch
• 2 tablespoons cold water
• 1 tablespoon minced fresh parsley

Directions

• In a small bowl, combine the broth, juice concentrate and mustard; set aside.
• Sprinkle pork with salt and pepper. In a large nonstick skillet, brown pork in oil. Remove and set aside.
• Add garlic to the pan; saute for 1 minute. Add reserved broth mixture, stirring to loosen browned bits from pan. Bring to a boil. Reduce heat; simmer, uncovered, for 6-8 minutes or until liquid is reduced to about 1/3 cup.
• Return pork to the pan; cover and cook over low heat for 3-4 minutes or until meat is no longer pink. Combine cornstarch and water until smooth; add to the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Sprinkle with parsley. Yield: 4 servings.

Cooking for 2: Pork Medallions in Mustard Sauce for Two

Nutrition Facts: 3 ounces cooked pork equals 193 calories, 7 g fat (2 g saturated fat), 63 mg cholesterol, 356 mg sodium, 6 g carbohydrate, 1 g fiber, 23 g protein. Diabetic Exchanges: 3 lean meat, 1/2 starch, 1/2 fat.

Chicken Spaghetti Bolognese

Prep Time:15 min

Start to Finish:30 min

makes:8 servings

2	tablespoons extra-virgin olive oil
1/2	onion, finely chopped
3	garlic cloves, finely chopped
1/2	celery stalk, finely chopped
1	medium sized carrot, peeled and finely chopped
1	pound of ground chicken
1	(28-ounce) can crushed tomatoes
1	cup Progresso® Reduced-Sodium Chicken Broth
1/2	cup white wine
2	tablespoons fresh basil or 1 teaspoon dried basil
1	teaspoon sugar
1	pound uncooked multigrain spaghetti
1/3	cup fat free half-and-half
1/4	cup shredded Parmesan cheese

1.	In a large skillet, heat oil over medium-high heat. Add onions, garlic, celery and carrot. Sauté until vegetables are soft, about 5 minutes.
2.	Add ground chicken and brown for a few minutes. Then, turn up heat and add tomatoes, broth, wine, basil and sugar, being sure to stir and scrape the brown bits off the bottom of the pan.
3.	Simmer uncovered over low heat stirring occasionally until sauce thickens, about 15 minutes. Remove from heat. If sauce is too thick, add a little more chicken stock.
4.	While sauce simmers, cook pasta in large pot of boiling water. Add fat- free half & half to sauce and serve over cooked spaghetti; sprinkle with Parmesan cheese.

Nutritional Information

1 Serving: Calories 370 (Calories from Fat 80); Total Fat 9g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 35mg; Sodium 690mg; Total Carbohydrate 54g (Dietary Fiber 6g, Sugars 8g); Protein 19g Percent Daily Value*: Vitamin A 40%; Vitamin C 15%; Calcium 8%; Iron 15% Exchanges: 2 1/2 Starch; 1 Other Carbohydrate; 0 Vegetable; 1 1/2 Very Lean Meat; 1 1/2 Fat Carbohydrate Choices: 3 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

Slow Cooker Pot Roast (borrowed from Erin Babyvlog)

You’ll need:

• 1 Can of Condensed Cream of Mushroom Soup
• 1/2 Packet of Onion Soup Mix
• 1 1/3 cup of Water
• 2lb Roast

Add the soup, onion soup mix and water to your slow cooker.  Then, whisk it all together to create a soup-like mixture.  Add your roast and cover the roast with the soup-like mix.  Cook on slow for 8-9 hours OR on high for 4-4.5 hours.  Baste the roast often and I’ve found that you get best results if you turn the roast over 1/2 way through the cooking time.

Hearty Bean Burritos

Ingredients

• 1/2 cup instant brown rice
• 1 small green pepper, chopped
• 2 teaspoons canola oil
• 1 can (15 ounces) pinto beans, rinsed and drained
• 1 cup no-salt-added diced tomatoes
• 4 ounces fat-free cream cheese, cubed
• 1/2 teaspoon chili powder
• 1/4 teaspoon ground cumin
• 1/8 teaspoon ground coriander
• 1/8 teaspoon dried oregano
• 6 whole wheat tortillas (8 inches), warmed
• 3/4 cup shredded reduced-fat cheddar cheese

Directions

• Cook rice according to package directions. Meanwhile, in a large nonstick skillet, saute pepper in oil until tender. In a large bowl, coarsely mash beans. Add the beans, tomatoes, cream cheese and seasonings to the skillet. Cook and stir until heated through; stir in rice.
• Spoon scant 1/2 cup filling off center on each tortilla. Sprinkle with 2 tablespoons cheese. Fold sides and ends over filling and roll up. Serve immediately. Yield: 6 servings.

Nutrition Facts: 1 burrito equals 314 calories, 8 g fat (2 g saturated fat), 12 mg cholesterol, 479 mg sodium, 43 g carbohydrate, 6 g fiber, 15 g protein. Diabetic Exchanges: 3 starch, 1 lean meat, 1 fat.

Chili Cheesedog Casserole

 

Ingredients

• 1 package (8-1/2 ounces) corn bread/muffin mix
• 1 cup chopped green pepper
• 1/2 cup chopped onion
• 1/2 cup chopped celery
• 1 tablespoon olive oil
• 1 package (1 pound) hot dogs, halved lengthwise and cut into bite-size pieces
• 1 can (15 ounces) chili with beans
• 2 tablespoons brown sugar
• 1/2 teaspoon garlic powder
• 1/2 teaspoon chili powder
• 1 cup (4 ounces) shredded cheddar cheese, divided

Directions

• Prepare corn bread batter according to package directions. Spread half the batter into a greased 8-in. square baking dish; set aside.
• In a large skillet, saute the green pepper, onion and celery in oil until crisp-tender. Stir in hot dogs; saute 3-4 minutes longer or until lightly browned. Stir in the chili, brown sugar, garlic powder and chili powder; heat through. Stir in 3/4 cup cheese. Spoon over prepared corn bread. Spread remaining batter onto hot dog mixture. Sprinkle with remaining cheese.
• Bake, uncovered, at 350° for 28-32 minutes or until a toothpick inserted near the center comes out clean. Let stand for 5 minutes before serving. Yield: 6 servings.

Nutrition Facts: 1 piece equals 615 calories, 37 g fat (16 g saturated fat), 115 mg cholesterol, 1,585 mg sodium, 49 g carbohydrate, 4 g fiber, 22 g protein.

Strawberries and Cream Cake

Ingredients:

	Crisco® Original No-Stick Cooking Spray
1 (18.25 oz.)	package Pillsbury® Moist Supreme® White Premium Cake Mix
1/3	cup Crisco® Pure Canola Oil
OR	1/3 cup Crisco® Puritan Canola Oil with Omega-3 DHA
4	large eggs
1 (15.5 oz.)	jar Smucker's® Strawberry Low Sugar Preserves, divided
1 (15 oz.)	can Pillsbury® Creamy Supreme® Cream Cheese Flavor Frosting
1 (8 oz.)	container frozen whipped topping, thawed
	Fresh strawberries for garnish

Preparation Directions:

1.	HEAT oven to 350°F. Coat bottoms of two 8-inch round pans lightly with no-stick cooking spray.
2.	BLEND cake mix, oil, eggs and 3/4 cup strawberry preserves in large bowl with an electric mixer on low speed 1 minute. Divide batter evenly between prepared pans. Bake 30 to 34 minutes or until a toothpick inserted in the center comes out clean. Cool 10 minutes in pans.
3.	COMBINE frosting and whipped topping in medium bowl with an electric mixer. Place one layer top side down on serving plate. Spread with remaining 1 cup strawberry preserves. Add second layer, top side up. Frost sides of cake, then top of cake, swirling frosting. Decorate with fresh strawberries.

Mushroom, Sausage, and Spinach Lasagna

Directions

1 (28-ounce) can crushed tomatoes
1/4 cup dry red wine
1/2 cup chopped fresh basil leaves, plus 2 whole sprigs
2 cloves garlic, minced
Pinch crushed red pepper flakes
Kosher salt and freshly ground black pepper
1 (16-ounce) container 1 percent low-fat cottage cheese
1 (15-ounce) container part-skim ricotta cheese
1 (10-ounce) box frozen chopped spinach, thawed and squeezed dry
2 scallions, chopped
1/4 teaspoon freshly grated nutmeg
8 ounces lean sweet Italian-style turkey sausage, casings removed
1/2 cup finely chopped onion
9 sheets no-boil lasagna noodles, 5 1/2-ounces, (recommended: Barilla)
1 1/2 cups part-skim shredded mozzarella cheese, 6 ounces

1. Preheat the oven to 350 degrees F. In a small pot bring the tomatoes, wine, whole basil sprigs, garlic, red pepper flakes, and salt and pepper, to taste, to a simmer; cook until slightly thickened, 10 minutes; set aside.

2. Meanwhile, puree the cottage cheese in the bowl of a food processor until smooth. add the ricotta, spinach, 1/4 cup chopped basil, scallions, nutmeg, and salt and pepper and pulse until just combined; set aside.

3. Coat a large nonstick skillet with nonstick cooking spray set over medium heat. Cook the sausage and onion, breaking it up with a wooden spoon into small pieces, until the meat is browned and the onion tender, 10 minutes.

4. Assemble the lasagna: Mist a 9-inch by 13-inch baking dish with nonstick cooking spray. Spread 1/2 cup tomato sauce on the bottom of the prepared baking dish. Top with 3 noodles, half the ricotta mixture, half the sausage and 1/2 cup shredded mozzarella cheese. Repeat layers with sauce, noodles, remaining ricotta and sausage and 1/2 cup mozzarella cheese. Top with remaining noodles and sauce. Cover with aluminum foil and bake until the noodles are tender and the sauce is bubbling around the edges of the pan, 1 hour.

5. Uncover, sprinkle with remaining mozzarella cheese and continue to bake until melted, 10 minutes. Let stand 15 minutes. Sprinkle with remaining 1/4 cup basil. Serve.

Copyright 2010 Television Food Network, G.P. All rights reserved

Nutritional analysis per serving
Calories 350; Total Fat 12.5g (Sat Fat 5g, Mono Fat 3g, Poly Fat 1.5g); Protein 29g; Carb 30g; Fiber 4g; Cholesterol 36mg; Sodium 848mg

Baked Potato Wedges

Ingredients:

• 3/4 tsp salt
• 1/2 tsp sugar
• 1/2 tsp paprika
• 1/4 tsp ground dry mustard
• 1/4 tsp garlic powder
• 3 medium baking potatoes
• cooking spray

Directions:
1) Preheat oven to 425 degrees F. Mix the salt, sugar, paprika, mustard, and garlic powder in a small bowl or measuring cup.
2) Scrub the potatoes thoroughly with a vegetable brush, but do not peel. Cut each potato lengthwise in half. Turn potatoes cut side down, and cut each half lengthwise into 4 wedges. Places potato wedges, skin sides down, in the pan.
3) Spray the potato wedges with cooking spray til lightly coated. Sprinkle with salt mixture
4) Bake uncovered for 25 to 30 minutes or until potato wedges are tender when pierced with fork. The baking time will vary depending on the size and type of potato used.

serves 4, each serving: 90 calories, 2g protein, 23g carbohydrates, 2g dietary fiber, 0g fat, 115 mg sodium

Steamed Mussels with Tomato-and-Garlic Broth

Ingredients

1. 1/4 cup olive oil
2. 1 onion, chopped fine
3. 6 cloves garlic, minced
4. 3 tablespoons chopped fresh parsley
5. 2 cups drained canned tomatoes in thick puree, chopped (from one 28-ounce can)
6. 1/4 teaspoon dried thyme
7. 1/4 teaspoon dried red-pepper flakes
8. 4 pounds mussels, scrubbed and debearded
9. 1/8 teaspoon fresh-ground black pepper
10. Salt, if needed
11. Garlic Toast (optional)

Directions

1. In a large pot, heat the oil over moderately low heat. Add the onion and garlic and cook, stirring occasionally, until the onion is translucent, about 5 minutes. Stir in the parsley, tomatoes, thyme, and red-pepper flakes. Reduce the heat and simmer, partially covered, for 25 minutes, stirring occasionally.
2. Discard any mussels that have broken shells or that don't clamp shut when tapped. Add the mussels to the pot. Cover; bring to a boil. Cook, shaking the pot occasionally, just until the mussels open, about 3 minutes. Remove the open mussels. Continue to boil, uncovering the pot as necessary to remove the mussels as soon as their shells open. Discard any that do not open.
3. Stir the black pepper into the broth. Taste the broth and, if needed, add salt. Ladle the broth over the mussels and serve with the garlic toast.

Zucchini Stuffed Chicken

•  
• 4 Servings
• Prep: 20 min. Bake: 25 min.

Ingredients

• 1 medium onion, chopped
• 2 tablespoons olive oil, divided
• 3 garlic cloves, minced
• 2 cups diced zucchini
• 1 cup diced sweet red pepper
• 1/3 cup grated Parmesan cheese
• 1 tablespoon minced fresh basil or 1 teaspoon dried basil
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 4 bone-in chicken breast halves (8 ounces each)

Directions

• In a large ovenproof skillet, saute onion in 1 tablespoon oil for 3 minutes or until crisp-tender. Add garlic; cook 1 minute longer. Add zucchini and red pepper; saute for 3 minutes or until crisp-tender.
• Remove from the heat; stir in the cheese, basil, salt and pepper. Carefully loosen the skin on one side of each chicken breast to form a pocket; stuff with vegetable mixture.
• In the same skillet, brown chicken skin side down in remaining oil. Turn chicken. Bake, uncovered, at 375° for 25-30 minutes or until a meat thermometer reads 170°. Yield: 4 servings.

Nutrition Facts: 1 serving (1 each) equals 387 calories, 19 g fat (5 g saturated fat), 116 mg cholesterol, 517 mg sodium, 9 g carbohydrate, 2 g fiber, 44 g protein.

Tomato Walnut Tilapia

 

Ingredients

• 4 tilapia fillets (4 ounces each)
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1 tablespoon butter
• 1 medium tomato, thinly sliced
• 
  TOPPING:
• 1/2 cup soft bread crumbs
• 1/4 cup chopped walnuts
• 2 tablespoons lemon juice
• 1-1/2 teaspoons butter, melted

  Directions

• Sprinkle fillets with salt and pepper. In a large ovenproof skillet coated with cooking spray, cook fillets in butter over medium-high heat for 2-3 minutes on each side or until lightly browned.
• Place tomato slices over fish. Combine the topping ingredients; spoon over tomato. Broil 3-4 in. from the heat for 2-3 minutes or until topping is lightly browned and fish flakes easily with a fork. Yield: 4 servings.

Nutrition Facts: 1 fillet equals 205 calories, 10 g fat (3 g saturated fat), 67 mg cholesterol, 265 mg sodium, 7 g carbohydrate, 1 g fiber, 24 g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1/2 starch.

Mexican Cassarole

 

Ingredients

• 1-1/2 pounds ground beef
• 1 envelope taco seasoning
• 3/4 cup water
• 1 can (16 ounces) refried beans
• 1/2 cup salsa
• 6 flour tortillas (6 inches)
• 2 cups frozen corn, thawed
• 2 cups (8 ounces) shredded cheddar cheese
• Shredded lettuce, chopped tomatoes, sliced ripe olives and sour cream, optional

  Directions

• In a large skillet, cook beef over medium heat until no longer pink; drain. Stir in taco seasoning and water. Bring to a boil. Reduce heat; simmer, uncovered, for 5 minutes.
• Meanwhile, in a microwave-safe bowl, combine beans and salsa. Cover and microwave for 1-2 minutes or until spreadable.
• Place three tortillas in a greased round 2-1/2-qt. baking dish. Layer with half of the beef, bean mixture, corn and cheese; repeat layers.
• Bake, uncovered, at 350° for 40-45 minutes or until cheese is melted. Let stand for 5 minutes. Serve with lettuce, tomatoes, olives and sour cream if desired. Yield: 6 servings.

Editor's Note: This recipe was tested in a 1,100-watt microwave.

Nutrition Facts: 1-1/2 cups (calculated without optional toppings) equals 546 calories, 25 g fat (13 g saturated fat), 102 mg cholesterol, 1,368 mg sodium, 44 g carbohydrate, 5 g fiber, 37 g protein.