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Frugal and Healthy -- Nacho Stuffed Shells
By Leanne Ely, C.N.C
 

Frugal is as frugal does--- At least, that's what my Mama used to say. Actually, I think that was stupid, not frugal and I think that was Forrest Gump's mama, not mine. But I digress... We're talking about frugality here, not stupidity. Although a case for stupidity could be made for the way we buy groceries these days--throwing just about anything in our carts, left, right and center.

The first mistake is thinking we have no time and are therefore, slaves to convenience foods. What's so helpful about Hamburger Helper, anyway? It's full of scary ingredients, costs too much money and isn't doing a thing for you health-wise.

The second mistake we make is thinking we are the exception to the 24 hours a day rule-we ALL have the same amount of time each day. So why not make real food for yourself and your family a priority? Cooking from scratch doesn't require leg irons attached to you and the stove and dramatic farewells to family and friends. You will see other rooms in your house and yes, you can have a life. It is really easy to pull this off--I've done it for years.

First, you need a plan. Write down everything your family likes. Is spaghetti a winner? Does the family like the way you make Great Aunt Suzy's Chicken Supreme (all done with healthy ingredients, of course) or is Great Aunt Suzy's Chicken Supreme too time consuming to make? Ditch it and start over.

Bottomline: your dinners have to be simple and if you're really smart, freezeable. Every time you cook dinner, try doubling what you make. Every time you cook. Then you'll always have something ready to go in the freezer.

Sounds basic, right? It is. But it is amazing how many people live off adrenaline, driving home from work each day sweating it out because they don't have one earthly idea what's for dinner. If you have a plan, the world is your oyster. Or Nacho Stuffed Shell, as this case may be. Check out this recipe!

Nacho Stuffed Shells (adapted from the National Pasta Association)

12 ounces jumbo shells (32 to 36 shells) -- uncooked
3/4 pound extra-lean ground beef
1 /4 cup oatmeal, raw
1 package (1.25-ounce) low-sodium taco seasoning mix (no msg)
1 cup water
1 can (16-ounce) refried beans with chilies
1 cup low-fat cheddar cheese -- shredded
3/4 cup mild, medium, or hot picante sauce
1 can (8-ounce) tomato sauce
1/2 cup thinly sliced green onions

Optional Garnishes:
grated low-fat cheddar cheese
chopped cilantro
salsa
guilt free guacamole
(follow links for recipes)

Serves 8

Prepare pasta according to package directions. While pasta is cooking, sauté beef in a large skillet until browned; drain well and add oatmeal. Add taco seasoning mix and water; simmer 5 minutes or until thickened. Stir in beans and cheese. Cook until smooth and well-mixed. When pasta is done, drain well. Fill shells with beef mixture (1-2 tablespoons per shell). Combine picante sauce and tomato sauce in a saucepan. Cook until heated, stirring occasionally.

Preheat oven to 350° F. Spread 1/2 cup sauce over the bottom of a 9 x 13-inch baking pan that has been lightly greased. Place filled shells side by side on top of sauce; pour remaining sauce evenly over shells. Cover with a tent of aluminum foil; bake 35 to 40 minutes or until thoroughly heated. Sprinkle with green onions. Cover and let stand 5 minutes before serving. Garnish as desired.

Per serving: 370 Calories; 10g Total Fat; (23% calories from fat); 21g Protein; 48g Carbohydrate; 32mg Cholesterol; 832mg Sodium Food Exchanges: 3 Grain (Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates

healthy foodsLeanne Ely is a nutritionist and former caterer, with a passion for writing. Her first book, Healthy Foods: An irreverent guide to understanding nutrition and feeding your family well (Champion Press) is now on bookstore shelves and is also available through Amazon.com. Leanne writes a newspaper column called The Manic Housewife and has the world's shortest radio program, (one minute) called, Manic Minutes, coming to a radio station near you.

Click here to learn more about Leanne.




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