4 oz. cooked ground beef
1 tbsp. flour
1/4 c. dry corn meal
1/4 c. chopped onion
1/3 c. non-fat dry milk
1/2 tsp. salt
1/2 c. water
1 tsp. chili powder
1/2 tsp. pepper

Combine and bake at 350 degrees for 45 minutes in an 8 x 4 x 2 inch non-stick pan. Makes 2 servings. Each serving: 2 protein, 1/2 milk, 1/2 bread, and 1 vegetable.