Tamale Casserole
For this recipe, you will need one small onion, two jalapenos, one can of black beans, one can of corn, corn meal, one can of stewed tomatoes, skim milk, chili powder, and grated non-fat cheese (whatever type you prefer). If you would like a milder taste, substitute 1/4 of a green bell pepper for the two jalapenos.
To prep for this recipe, you will need to peel and chop your small onion. Seed and chop both of the jalapeno peppers.
Preheat the oven to 350 degrees. Saute the onion and jalapeno peppers in a little water in a skillet over medium heat. Pour the onion and jalapenos into a 2 quart casserole dish and add the can of black beans, 3/4 cup of corn meal, the can of stewed tomatoes, 1 1/4 cup of skim milk, and 2 teaspoons of chili powder. Stir to mix well. Top with grated non-fat cheese. Cook the casserole or 30 minutes or until thoroughly heated.
Pasta Casserole
For this recipe, you will need 8 ounces of pasta (the tri-color spirals works really well, but you can use any kind), frozen vegetable medley (carrots, broccoli, cauliflower, etc.), fat free cottage cheese, wheat germ, and grated parmesan cheese. If you do not want to use the fat free cottage cheese, you can substitute tomato sauce or tomato soup instead.
Thaw the vegetable medley before starting this recipe. Cook the pasta according to the directions on the back of the packaging and then drain well. Add the vegetable medley to the saucepan with the pasta and one small container of fat free cottage cheese. Mix well to combine all the ingredients. Spray a 2 quart casserole dish with a non-stick cooking oil then pour the ingredients into it. Sprinkle wheat germ and parmesan cheese. Cook in the microwave for 15 minutes.
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