BEEFY TOMATO SOUP

Beefy Tomato Soup Recipe

Ground beef and macaroni add heartiness to this soup 

* 8 Servings
* Prep/Total Time: 30 min.

Ingredients

* 1 pound ground beef * id do ground turkey
* 4 cups reduced-sodium tomato juice
* 3 cups water
* 3/4 cup uncooked elbow macaroni - optional
* 1 envelope onion soup mix
* 1/4 teaspoon chili powder

Directions

* In a large saucepan, cook beef over medium heat until no longer pink; drain. Add the remaining ingredients. Bring to a boil. Reduce heat; simmer, uncovered, for 15-20 minutes or until macaroni is tender. Yield: 8 servings.

Editor's Note: The cost per serving does not include optional ingredients such as garnishes. When there is a choice of two ingredients, the cost is figured with the first one listed.

Nutritional Analysis:

One 1-cup serving (prepared with lean ground beef,
reduced-sodium tomato juice and reduced-sodium onion soup mix) equals 

176 calories,
5 g fat (0 saturated fat),
21 mg cholesterol,
307 mg sodium,
16 g carbohydrate,
1 g fiber,
15 g protein. 

Diabetic Exchanges:
1-1/2 meat,
1 starch.

BEEF VEGETABLE STEW

Beef Vegetable Stew Recipe

* 16 Servings
* Prep: 30 min. Cook: 2-1/2 hours

Ingredients

* 2-1/2 pounds beef stew meat, cut into 1-inch cubes
* 2 large onions, chopped
* 2 garlic cloves, minced
* 1/2 cup water
* 1 reduced-sodium beef bouillon cube
* 3 cans (14-1/2 ounces each) reduced-sodium beef broth
* 4 potatoes, peeled and cubed
* 3 medium carrots, sliced
* 2 medium green peppers, cut into 1/2-inch pieces
* 2 celery ribs, sliced
* 3 cups cubed rutabaga
* 1-1/2 cups cubed parsnips
* 1-1/2 cups cubed turnips
* 3/4 teaspoon dried marjoram
* 1/2 teaspoon pepper
* 1/4 teaspoon dried savory
* 1/4 teaspoon hot pepper sauce
* 2 tablespoons cornstarch
* 3 tablespoons water

Directions

* In a Dutch oven, combine the beef, onions, garlic, 1/2 cup water, bouillon and enough of the broth to cover. Bring to a boil. Cover and simmer until meat is tender, about 2 hours. Add vegetables, seasonings and remaining broth. Simmer 30-45 minutes or until vegetables are tender. Combine cornstarch and water; gradually add to the boiling mixture. Cook and stir for 2 minutes. 

Yield: 16 servings.

Nutrition Facts:

One serving equals 

143 calories,
3 g fat (0 saturated fat),
21 mg cholesterol,
59 mg sodium,
13 g carbohydrate,
0 fiber,
15 g protein. 

Diabetic Exchanges:
2 vegetable,
1 lean meat,
1/2 starch.

GIANT MUSHROOM BURGER

Giant Mushroom Burger Recipe

adds mushrooms and onion to well-seasoned lean ground beef (or turkey) before forming it into one giant patty. After grilling it, all you need to do is slice and serve.

* 6 Servings
* Prep/Total Time: 30 min.

Ingredients

* 1-1/2 pounds lean ground beef *or use ground turkey to lower the fat content
* 1 can (4 ounces) mushroom stems and pieces, drained
* 1/4 cup egg substitute
* 1/2 cup chopped onion
* 1/4 cup ketchup
* 1 teaspoon Italian seasoning
* 1 teaspoon fennel seed, crushed
* 1/4 teaspoon pepper
* 1/4 teaspoon Worcestershire sauce

Directions

* In a bowl, combine all ingredients. Pat into a 9-in. circle on a large sheet of waxed paper. Invert onto a greased wire grill basket; peel off waxed paper. Grill, covered, over medium heat for 20-25 minutes or until meat is no longer pink, turning once. Cut into six wedges. 

Yield: 6 servings.

Nutritional Analysis:
One serving equals 

224 calories,
11 g fat (4 g saturated fat),
41 mg cholesterol,
305 mg sodium,
6 g carbohydrate,
1 g fiber,
25 g protein. 

Diabetic Exchanges:
3 lean meat,
1 vegetable.

CREAMY BEEF & MUSHROOM SKILLET

Creamy Beef and Mushroom Skillet Recipe

rendition of classic Stroganoff The saucy stovetop supper combines lean ground bee, mushrooms and onions in a flavorful brown gravy.

* 5 Servings
* Prep/Total Time: 25 min.

Ingredients

* 1 pound lean ground beef *id use ground turkey to lower the fat count
* 2 cups sliced fresh mushrooms
* 2 medium onions, sliced
* 1 jar (12 ounces) fat-free beef gravy
* 1/3 cup reduced-fat sour cream
* 1/3 cup fat-free plain yogurt
* 1 tablespoon Worcestershire sauce
* 1/4 teaspoon dried thyme
* 1/4 teaspoon pepper
* 1/4 teaspoon browning sauce
* Hot cooked noodles or rice
* 1/4 cup minced fresh parsley

Directions

* In a large nonstick skillet, cook the beef, mushrooms and onions over medium heat until meat is no longer pink; drain. In a large bowl, combine gravy, sour cream, yogurt, Worcestershire sauce, thyme, pepper and browning sauce. Stir into meat mixture; heat through. Serve with noodles or rice. Sprinkle with parsley. 

Yield: 5 servings.

Nutritional Analysis:
One serving (1 cup beef mixture, calculated without noodles) equals 

239 calories,
10 g fat (4 g saturated fat),
44 mg cholesterol,
475 mg sodium,
16 g carbohydrate,
2 g fiber,
22 g protein. 

Diabetic Exchanges:
3 lean meat,
1 starch.