Serve this easy, make-ahead dish with bell peppers, radishes, and shredded lettuce that can be sprinkled over each serving. To reheat, warm the shepherd’s pie in a 350-degree oven for 20 minutes.
YIELD: SERVES 4
2 15-oz. cans pinto beans, rinsed and drained, liquid reserved
3 Tbs. tomato paste
1 Tbs. olive oil
1 large red onion, cut into ¼-inch dice (2½ cups), divided
2½ Tbs. chili powder
3 medium plum tomatoes, seeded and chopped (1½ cups), divided
6 Tbs. whole-grain cornbread and muffin mix
1⅓ cups plain nonfat Greek yogurt, divided
1 large egg
1½ Tbs. sugar
- Place oven rack in top position, and preheat oven to 425°F. Coat 9-inch pie dish with cooking spray. Whisk reserved bean liquid with tomato paste in bowl.
- Heat oil in large skillet over medium-high heat. Add 2 cups onion. Cover, and cook 4 minutes, or until onion begins to soften, stirring occasionally. Add chili powder, and stir 10 seconds to coat onions. Stir in tomato paste mixture, 1 cup tomatoes, beans, and 1½ cups water. Bring to simmer, stirring occasionally. Reduce heat to low, and simmer uncovered, 6 minutes, or until flavors blend and chili liquids thicken. Season with salt and pepper, if desired.
- Meanwhile, combine cornbread mix, ⅓ cup yogurt, egg, sugar, and 1 Tbs. water in medium bowl.
- Spread chili beans in prepared pie dish. Pour cornbread batter over beans, spreading with back of spoon. Bake 10 minutes, or until cornbread is set and golden.
- Meanwhile, finely chop remaining ½ cup onion. Place in small bowl; mix in remaining ½ cup tomatoes, and season with salt and pepper, if desired.
- Divide shepherd’s pie among shallow bowls. Serve with tomato salsa and remaining 1 cup yogurt.
Protein: 22 g
Total Fat: 6 g
Saturated Fat: 1 g
Carbohydrates: 63 g
Cholesterol: 47 mg
Sodium: 556 mg
Fiber: 16 g
Sugar: 20 g