Frozen tots smothered with a simple, low calorie chili dog filling and shredded cheese.
Preheat the oven to 450F and spray a baking dish with nonstick cooking spray. Add the frozen tots to the baking dish. Bake for 15-20 minutes or according to the directions on the tots packaging. (If you're using different tots, adjust the oven temperature accordingly.)
Heat a large skillet over medium-high heat and add the chopped onion. Cook until the onion begins to soften.
While the onion cooks, slice the sausages or hot dogs into bite size pieces. Add them to the skillet and cook for 4-5 minutes, stirring occasionally.
When the sausages have browned, add the can of beans, tomato sauce, and spices to the skillet.
Bring the mixture to a boil before reducing the heat to simmer until the tots are done.
Cover the tots with the chili dog mixture and shredded cheese. Bake for an additional 2-3 minutes to melt the cheese. (Be careful to not burn the fat free cheese. Full fat cheese melts better and can withstand a bit longer in the oven.)