1/4 cup water
2 teaspoons minced garlic
1/2 pound extra-lean ground beef
1 can (14 1/2 ounces) crushed tomatoes
1 cup frozen corn kernels
2 teaspoons chili powder
1/2 teaspoon salt
2 tablespoons chopped green or black olives
1 box (8½ ounces) corn muffin mix
1/2 cup plain fat-free yogurt
2 large egg whites
1. Preheat the oven to 400°F. Spray a 9-inch pie plate with nonstick cooking spray.
2. In a large nonstick skillet, bring the water and garlic to a simmer over medium heat and cook until the garlic is tender, about 1 minute. Add the beef and cook until no longer pink, about 2 minutes.
3. Stir in the tomatoes, corn, 1 teaspoon of the chili powder, the salt, and olives, and simmer until the meat is cooked through and the mixture is flavorful, about 5 minutes.
4. In a large bowl, stir together the remaining 1 teaspoon chili powder, the corn muffin mix, yogurt, and egg whites until well combined. Spoon half the corn-muffin mixture into the pie plate. Top with the meat mixture and the remaining corn muffin mixture.
5. Place the pie plate on a baking sheet and bake until the top is set and golden brown, about 20 minutes. Makes 6 servings
PER SERVING 299 calories, 9.2g total fat (2.7g saturated), 15mg cholesterol, 5g dietary fiber, 41g carbohydrate, 15g protein, 878mg sodium
Good source of: vitamin B12
One of the tricks to successful off-the-shelf cooking is knowing how to tweak a packaged product to make it not only better for your health but also more interesting. Using plain fat-free yogurt instead of milk in the corn muffin topping makes it tender and rich tasting, and a bit of added chili powder gives it a little kick.
Many of the recipes in this book contain off-the-shelf foods to help keep recipe prep effort to a minimum – a benefit for your arthritic hands. However, some foods – like canned beans – can hike up sodium levels. If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes
From The Johns Hopkins Cookbook Library: Recipes for Arthritis Health, edited by John A. Flynn, M.D., F.A.C.P., F.A.C.R. and Lora Brown Wilder, Sc.D., M.S., R.D.