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Thursday, December 04 2014

ingredients

Nonstick cooking spray
1 pound extra-lean ground beef
2 cups 1/2-inch pieces peeled pumpkin or winter squash
1 medium red sweet pepper, coarsely chopped (3/4 cup)
1 medium onion, coarsely chopped (1/2 cup)
2 cloves garlic, minced
1 cup frozen whole kernel corn
1/2 cup couscous
1 recipe Moroccan Spice Blend
1 cup 50% less sodium beef broth
1/2 8 ounce package reduced-fat cream cheese (Neufchatel), cut up
1/2 cup yellow cornmeal
1/3 cup all-purpose flour
1 tablespoon sugar
1 1/4 teaspoons baking powder
1/4 teaspoon salt
1/2 cup fat-free milk
1 egg, beaten
2 tablespoons olive oil
Snipped fresh mint (optional)
Toasted pumpkin seeds (optional)

Moroccan Spice Blend

1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon ground ginger
1/4 teaspoon salt
1/8 teaspoon ground cinnamon

directions

Preheat oven to 400 degrees F. Coat an unheated large nonstick skillet with cooking spray. In skillet cook ground beef, pumpkin, sweet pepper, onion, and garlic over medium heat until meat is brown and onion is tender, using a wooden spoon to break up meat as it cooks. Drain off fat. Stir corn, couscous, and spice blend into meat mixture in skillet. Heat through. Add broth and cream cheese, stirring until well mixed. Spoon mixture into a 2-quart baking dish.

In a medium bowl combine cornmeal, flour, sugar, baking powder, and salt. In a small bowl whisk together milk, egg, and oil; add to cornmeal mixture all at once. Stir just until moistened. Pour batter over beef mixture in dish.

Bake about 20 minutes or until a wooden toothpick inserted into topper comes out clean. If desired, garnish with mint and pumpkin seeds.

Moroccan Spice Blend

In a small bowl stir together cumin, coriander, ginger, salt, and cinnamon.

NUTRITION INFORMATION

Per Serving: cal. (kcal) 298, Fat, total (g) 11, chol. (mg) 72, sat. fat (g) 4, carb. (g) 32, Monosaturated fat (g) 5, Polyunsaturated fat (g) 1, Trans fatty acid (g) 0, fiber (g) 2, sugar (g) 5, pro. (g) 19, vit. A (IU) 2769.64, vit. C (mg) 24.21, Thiamin (mg) 0.15, Riboflavin (mg) 0.28, Niacin (mg) 4.54, Pyridoxine (Vit. B6) (mg) 0.41, Folate (µg) 44.35, Cobalamin (Vit. B12) (µg) 1.52, sodium (mg) 362, Potassium (mg) 493, calcium (mg) 121.16, iron (mg) 2.52, Vegetables () 0.5, Starch () 2, Lean Meat () 2, Fat () 1, Carb Choice () 2, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 04:29 am | Permalink | 0 Comments | Email

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