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Calico Beef Pepper Bake
Cooking Healthy with Splenda, pg 127
Are you one of those people who dig out the stuffing from traditional stuffed peppers? Don't feel badly, there are lot's of "you" out there! This colorful casserole is so pretty on the plate.
8 ounces extra-lean ground sirloin beef or turkey breast
1 1/2 cups diced green bell pepper
1/2 cup finely chopped onion
1 (8-ounce) can tomato sauce
2 tablespoons Splenda Granular
1 cup frozen whole-kernel corn
1/3 cup uncooked instant rice
3/4 cup shredded reduced-fat Cheddar cheese
Preheat oven to 350 degrees. Spray an 8-by-8-inch butter-flavored cooking spray. In a large skillet sprayed with butter-flavored cooking spray, brown meat, green pepper, and onion. Stir in tomato sauce and Splenda. Add corn, uncooked rice, and Cheddar cheese. Mix well to combine. Spread mixture into prepared baking dish. Bake for 25 to 30 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 4 servings.
Each serving equals:
HE: 2 1/2 protein, 2 vegetable, 3/4 bread, 2 optional calories
234 calories, 6 gm fat, 20 gm protein, 25 gm carbohydrate, 557 mg sodium, 161 mg calcium, 3 gm fiber
Diabetic exchanges: 2 meat, 2 vegetable, 1 starch
SALISBURY STEAKS WITH MUSHROOM GRAVY
Source: "1,001 Recipes For People with Diabetes" by
1 pound ground beef eye of round OR 95% lean ground beef
2-4 tablespoons finely chopped onion
3 tablespoons water
1/2 teaspoon salt
1/4 teaspoon pepper
Vegetable cooking spray
Mushroom Gravy (recipe follows)
Mix ground beef, onion, water, salt, and pepper in
medium bowl just until blended. Shape mixture into
four 1-inch-thick oval patties.
Spray large skillet with cooking spray; heat over
medium heat until hot. Cook Salisbury steaks to
desired degree of doneness, 3 to 4 minutes per side
for medium. Serve with mushroom gravy.
MUSHROOM GRAVY RECIPE
Makes about 1-1/4 cups
1 cup sliced mushrooms
1/4 cup finely chopped onion
2 tablespoons flour
1 cup reduced-sodium beef broth
Salt and pepper, to taste
Saute mushrooms and onion in medium skillet until
tender. Stir in flour; cook 1 to 2 minutes longer.
Add beef broth and heat to boiling; boil, stirring
constantly, until thickened. Season to taste with
salt and pepper.
Nutritional Information Per Serving:
Calories: 184, Fat: 4.6, Cholesterol: 64 mg,
Sodium: 341 mg, Protein: 28.7 g, Carbohydrate: 5.2 g
Diabetic Exchanges: 1 Vegetable, 3 Meat
Ever tried making hamburger soup? Or soft tacos?
4 carrots, finely chopped
3 stalks celery, finely chopped
1 russet potato, cubed
1 onion, finely chopped
1 red bell pepper, seeded and diced
1/2 pound ground beef
6 cups chicken broth
2 cups beef broth
1 tsp minced garlic
Brown the beef, onion, garlic, and bell pepper for about 5-6 minutes on medium-high heat. Add in the remaining ingredients, bring to a boil. Cover and reduce heat to medium, simmer for 25-30 minutes, then remove from heat. Let stand for around 10 minutes to cool off. Serving size is 3/4 cup, makes 12 servings.
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