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Prepared Meals 
 

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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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