Preheat oven to 350 degrees. Spray an 8x8 baking dish with butter flavored cooking spray. In a large skillet sprayed with butter flavored cooking spray brown, meat and onion. Add green beans, mushroom soup, corn, and black pepper. Mix well to combine. Pour into prepared baking dish. Bake 20 minutes. Place baking dish on a wire rack while preparing potato mixture. Cook water until boiling. Remove from heat. Stir in potato flakes and dry milk powder. Mix gently until blended. Layer potato mixture on top of meat mixture. Lightly spray potatoes with butter flavored cooking spray. Sprinkle cheese on top. Bake an additional 10 minutes. Place baking dish on a wire rack and let set 5 minutes.
Cooking healthy with a man in mind. Joanna Lund pg 182
300 cal, 8 gm fat, 19 gm protein, 38 gm carb, 509 mg sodium, 3 gm fiber
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|Serving Size: 1 Serving (329g)|
|Recipe Makes: 4 Servings|
|Calories from Fat: 152 (42%)|
|Amt Per Serving||% DV|
|Total Fat 16.9g||23 %|
|Saturated Fat 6.8g||34 %|
|Monounsaturated Fat 5.6g|
|Polyunsanturated Fat 1.6g|
|Cholesterol 50.6mg||16 %|
|Sodium 820.4mg||28 %|
|Potassium 683mg||18 %|
|Total Carbohydrate 33.6g||10 %|
|Dietary Fiber 3.6g||14 %|
|Sugars, other 30g|
|Protein 19.7g||28 %|
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Calories per serving: 362
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