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 Low-Fat Meals

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Tamale Casserole Recipe

Tamale Casserole Recipe
 Photo Courtesy Of Megankeate.com

 Heart Healthy Recipe Ingredients: 

  • 1 can Black Beans - rinsed & drained or 1 1/4 cup Home Cooked Black Beans 
  • 1 can corn - rinsed & drained or 1 1/4 cup frozen Corn Kernels
  • 1 can Stewed Tomatoes OR 1 can Chili Tomatoes
  • 2 Jalapeno Peppers - seeded & chopped
  • 3/4 cup Corn Meal
  • 1 1/4 cup Skim Milk
  • 1 onion - chopped
  • 2 teaspoon Chili Powder
  • Grated non-fat Cheese for topping (optional) 

 

Instructions:

  • Saute onion and jalapenos in water or broth. 
  • Mix in rest of ingredients.
  • Sprinkle non-fat cheese on top or mix in to casserole.
  • Bake in a casserole for 30 minutes at 350 degrees until warmed through and bubbly. 

Low-Fat Dinner Meal