Oven Baked Buffalo Chicken Fingers (Super Easy)

Ingredients

1/4 cup buffalo wing hot sauce
1 1/4 cups  crispy bread crumbs *id use crushed pork rinds here, lowers the carb content, adjust nutritional values accordingly*
1/2 teaspoon paprika (I add extra paprika as well as some cayenne because I like mine a bit more spicy)
1/4 teaspoon salt
2 tablespoons butter or margarine, melted
1 lb boneless skinless chicken breasts, cut crosswise into 24 (1/2-inch-thick) strips

Cooking Instructions

1. Heat oven to 425°F. Line cookie sheet with foil; spray foil with cooking spray. (I use a Silpat liner because I found the chicken sticks to the foil even with the cooking spray)
2. In shallow dish, place buffalo wing sauce. In another shallow dish, mix bread crumbs, paprika, salt and butter. Dip chicken into wing sauce (I let it marinate overnight to allow the chicken to absorb more flavor); coat evenly with bread crumb mixture. Place on cookie sheet.
3. Bake uncovered 8 to 10 minutes or until chicken is no longer pink in center and coating is starting to brown.
These can be served with celery and a ranch dressing but the ranch dressing is not calculated into the nutritional info.

Servings Per Recipe: 8

• Calories 160
• Total Fat 6g
• Saturated Fat 2.5g
• Trans Fat 0g
• Cholesterol 45mg
• Sodium 380mg
• Carbohydrate 13g
• Dietary Fiber 0g
• Protein 14g

FRESH VEGETABLE STEW

Fresh Vegetable Stew Recipe

Sunny, colorful and brimming with garden flavor, this easy stovetop dish from the United Fresh Fruit and Vegetable Assn. stirs in several different squashes along with other favorite veggies.

* 12 Servings
* Prep: 15 min. Cook: 20 min.

Ingredients

* 1 large onion, sliced
* 3 garlic cloves, minced
* 1 tablespoon olive oil
* 1 pound yellow squash, cut into 1/2-inch cubes
* 1 pound pattypan squash, cut into 1/2-inch cubes
* 2 medium tomatoes, peeled and chopped
* 3/4 pound fresh green beans, cut into 1-in pieces
* 1-1/4 cups fresh sweet corn
* 1 teaspoon salt
* 1/4 teaspoon pepper

Directions

* In a large skillet, saute onion and garlic in oil until tender. Add squash, tomatoes and beans. Reduce heat; cover and simmer 15 minutes or until squash is tender. Add corn, salt and pepper. Cook for 3 minutes or until corn is tender. 

Yield: 12 servings.

Nutritional Analysis:
One serving (prepared without added salt) equals 

59 calories,
2 g fat (0 saturated fat),
0 cholesterol,
184 mg sodium,
11 g carbohydrate,
0 fiber,
2 g protein. 

Diabetic Exchanges:
2 vegetable.

CABBAGE PATCH STEW

Cabbage Patch Stew Recipe

"On a chilly day, a hearty helping of this recipe is a welcome treat when you come home in the evening," 

* 14 Servings
* Prep: 20 min. Cook: 1 hour

Ingredients

* 1-1/2 pounds ground beef *ground turkey would lower the fat
* 4 celery ribs, chopped
* 1 medium onion, chopped
* 7 cups chopped cabbage
* 2 cans (16 ounces each) kidney beans, rinsed and drained
* 1 can (28 ounces) diced tomatoes, undrained
* 3 cups beef broth
* 1 can (15 ounces) tomato sauce
* 2 medium carrots, chopped
* 1/2 teaspoon sugar
* Pepper to taste

Directions

* In a large saucepan, cook the beef, celery and onion over medium heat until meat is no longer pink; drain. Add the remaining ingredients; bring to a boil. Reduce heat; cover and simmer for 1 hour or until cabbage and carrots are tender. 

Yield: 14 servings (3-1/2 quarts).

Nutrition Facts:
One 1-cup serving (prepared with lean ground beef,
no-salt-added tomato sauce and reduced-sodium broth) equals 

170 calories,
5 g fat (0 saturated fat),
18 mg cholesterol,
194 mg sodium,
16 g carbohydrate,
0 fiber,
15 g protein. 

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

CABBAGE & BRATS

Cabbage and Brats Recipe

make this simple stir-fried supper. Soy sauce and garlic powder add flavor to each bite of turkey bratwurst.

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

Ingredients

* 1 small head cabbage (1-1/2 pounds)
* 1 large sweet onion
* 1 package (19-1/2 ounces) turkey bratwurst links, casing removed and cut into 1-inch pieces
* 2 tablespoons reduced-sodium soy sauce
* 3/4 teaspoon garlic powder
* 1/2 teaspoon pepper

Directions

* Cut cabbage in half through the core. Remove core and cut cabbage into 1/4-in. slices; set aside. Cut onion in half and cut into 1/4-in. slices; set aside. In a large nonstick skillet coated with cooking spray, cook and stir bratwurst over medium-high heat for 8 minutes or until browned on all sides. Drain and remove bratwurst; set aside and keep warm.
* Add cabbage and onion to the same skillet; cook and stir for 6 minutes. Sprinkle with soy sauce, garlic powder and pepper. Cook and stir for 4 minutes longer. Return bratwurst to skillet. Cook for 2 minutes. Cover; reduce heat and simmer for 5 minutes or until vegetables are tender and bratwurst is cooked through. Serve immediately. 

Yield: 5 servings.

Nutritional Analysis:
One serving (1 bratwurst with 1 cup vegetables) equals 

274 calories,
16 g fat (4 g saturated fat),
75 mg cholesterol,
929 mg sodium,
19 g carbohydrate,
4 g fiber,
18 g protein. 

Diabetic Exchanges:
3 lean meat,
3 vegetable,
1 fat.

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.

CABBAGE SAUSAGE SOUP

Cabbage Sausage Soup Recipe

this hearty autumn soup featuring smoked sausage. "It's perfect for hurried cooks," 

* 8 Servings
* Prep: 30 min. Cook: 10 min.

Ingredients

* 4 cups chicken broth
* 1 small cabbage, chopped (about 10 cups)
* 1 medium onion, chopped
* 1/2 pound smoked sausage, halved lengthwise and sliced
* 1/2 cup all-purpose flour
* 1-1/2 teaspoons salt
* 1/4 teaspoon pepper
* 1 cup milk

Directions

* In a Dutch oven, bring broth, cabbage and onion to a boil. reduce heat; cover and simmer for 10-15 minutes or until cabbage is tender. Add sausage; heat through.
* In a bowl, combine the flour, salt and pepper. Gradually add milk, stirring until smooth. Gradually stir into soup. Bring to a boil; cook and stir for 2 minutes or until thickened. 

Yield: 8 servings (about 2 quarts).

Nutrition Facts: 1 serving (1 cup)
equals 

179 calories,
9 g fat (4 g saturated fat),
23 mg cholesterol,
1,264 mg sodium,
16 g carbohydrate,
3 g fiber,
9 g protein.

DO-AHEAD BRUNCH BAKE

DO-AHEAD BRUNCH BAKE

Loaded with hearty ham and hash browns, it's sure to start their day in a tasty way

* 12 Servings
* Prep: 10 min. + chilling Bake: 1 hour 20 min. + standing

Ingredients

* 8 frozen hash brown patties
* 1 package (8 ounces) thinly sliced fully cooked ham, chopped
* 1-1/4 cups shredded reduced-fat cheddar cheese, divided
* 2 cups fat-free milk
* 1 can (10-3/4 ounces) reduced-fat reduced-sodium condensed cream of mushroom soup, undiluted
* 1 cup egg substitute
* 1 teaspoon ground mustard
* 1/4 teaspoon pepper

Directions

* Place potato patties in a 13-in. x 9-in. baking dish coated with cooking spray. Top with ham and 1 cup cheese. Combine milk, soup, egg substitute, mustard and pepper; pour over cheese. Cover and refrigerate overnight.
* Remove from the refrigerator 30 minutes before baking. Bake at 350° for 1 hour. Uncover and sprinkle with remaining cheese. Bake 20-25 minutes longer or until a knife inserted near the center comes out clean. Let stand 10 minutes before serving. 

Yield: 12 servings.

Nutritional Analysis:
One serving equals 

122 calories,
5 g fat (0 saturated fat),
13 mg cholesterol,
463 mg sodium,
9 g carbohydrate,
trace fiber,
11 g protein. 

Diabetic Exchanges:
1 meat,
1/2 starch.

CAULIFLOWER & HAM CASSEROLE

Cauliflower and Ham Casserole Recipe

My mother made this recipe many times while I was growing up. I remember leaning on the table to watch her. Cooking has always been a hobby of mine, along with sewing and crafting.

* 6 Servings
* Prep: 20 min. Bake: 25 min.

Ingredients

* 1 tablespoon chopped onion
* 3 tablespoons butter, divided
* 2 tablespoons all-purpose flour
* 1/2 teaspoon salt
* Pepper to taste
* 1 cup milk
* 1/2 cup shredded cheddar cheese
* 1 medium head cauliflower, cut into florets, cooked and drained
* 2 cups cubed fully cooked ham
* 1 jar (4-1/2 ounces) sliced mushrooms, drained
* 1 jar (2 ounces) diced pimientos, drained
* 6 saltines, crumbled

Directions

* In a saucepan over medium heat, saute chopped onion in 2 tablespoons of butter until tender. Stir in flour, salt and pepper until smooth. Gradually add milk; cook and stir for 2 minutes or until thick and bubbly.
* Remove from the heat; stir in cheese until melted. Fold in cauliflower, ham, mushrooms and pimientos. Pour into a greased 2-qt. casserole.
* In a small saucepan, brown cracker crumbs in remaining butter; sprinkle over casserole. Cover and bake at 350° for 20 minutes. Uncover and bake 5-10 minutes longer or until heated through. 

Yield: 6 servings.

Nutrition Facts:
One serving (prepared with margarine,
fat-free milk and lean ham and without salt) equals 

209 calories,
12 g fat (0 saturated fat),
33 mg cholesterol,
942 mg sodium,
11 g carbohydrate,
0 fiber,
15 g protein. 

Diabetic Exchanges:
2 meat,
2 vegetable.

ASPERAGUS HAM ROLLS

Asparagus Ham Rolls Recipe

Prepared with leftover Easter ham and fresh asparagus, these rolls make an excellent springtime meal. 

* 8 Servings
* Prep: 20 min.
Bake: 20 min.

Ingredients

* 2 tablespoons butter
* 1/4 cup all-purpose flour
* 2 cups milk
* 1/2 cup shredded cheddar cheese
* 1/4 teaspoon salt
* 1/4 teaspoon white pepper
* 24 fresh or frozen asparagus spears
* 8 thin slices fully cooked ham (about 1/2 pound)
* 1/4 cup dry bread crumbs

Directions

* In a saucepan, melt butter; stir in flour until smooth. Gradually stir in the milk. Bring to a boil. Cook and stir for 2 minutes or until thickened.
* Stir in cheese, salt and pepper. Remove from the heat. Place three asparagus spears on each ham slice. Roll up; secure with toothpicks if necessary.
* Place in 13-in. x 9-in. baking dish; top with cheese sauce. Sprinkle with crumbs. Bake, uncovered, at 375° for 20 minutes or until heated through. 

Yield: 8 servings.

Diabetic Exchanges:
One serving (prepared with margarine and skim milk) equals 1 meat,
1 vegetable, 

1/2 starch;

also, 

125 calories,
492 mg sodium,
19 mg cholesterol,
11 gm carbohydrate,
11 gm protein,
7 gm fat.

SALMON CAKE (Not Salmon Pattys)

SALMON CAKE (Not A Salmon Patty)

Recipe By: Mary Hahn Jackson Baird

bisquick made into drop bisquit batter

16 oz canned salmon

mix together.
pour into cake pan.
bake according to bisquick directions

Bisquick nutritional info:
---------------------------------
Calories 160
Calories from Fat 54
Saturated Fat 1.5g
Sodium 490mg
Total Carbohydrates 26.0g
Dietary Fiber 1.0g
Sugars 1.0g
Protein 3.0g

SALMON
-------------
Measure 1/2 fillet (198.0 g)
Protien 39.3
Carb 0
Fat 12.6
Calories 281.2

CREAMY CHICKEN DISH

Creamy Chicken Dish Recipe

Creamy sauce coats moist chicken and garden-fresh vegetables in this meal-in-one main dishWho knew something so good could be ready to enjoy so quickly!

* 4 Servings
* Prep/Total Time: 15 min.

Ingredients

* 2 cups cubed cooked chicken
* 1 can (10-3/4 ounces) condensed cream of mushroom soup, undiluted
* 1 cup chopped fresh cauliflower
* 1 cup chopped fresh broccoli
* 1/4 cup sliced water chestnuts
* 2 tablespoons diced pimientos
* 1/4 teaspoon dried thyme
* 1/4 teaspoon pepper
* Hot cooked rice

Directions

* In a microwave-safe dish, combine the first eight ingredients. Cover and microwave on high for 5-7 minutes or until bubbly and vegetables are tender, stirring twice. Serve with rice. 

Yield: 4 servings.

Nutrition Facts:
1 cup equals 

212 calories,
9 g fat (3 g saturated fat),
65 mg cholesterol,
609 mg sodium,
10 g carbohydrate,
2 g fiber,
23 g protein. 

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

CHUTNEY-GLAZED CHICKEN

Chutney-Glazed Chicken Recipe

This makes a really delicious meal when serve with a tossed salad and dinner rolls.

* 6 Servings
* Prep: 5 min. Grill: 30 min.

Ingredients

* 1/2 cup mango chutney
* 2 tablespoons apple juice
* 2 tablespoons Dijon mustard
* 1 teaspoon curry powder
* 6 bone-in chicken breast halves (8 ounces each), skin removed

Directions

* Coat grill rack with cooking spray before starting the grill for indirect heat. In a small bowl, combine the chutney, apple juice, mustard and curry powder.
* Grill chicken meaty side down over indirect medium heat for 15 minutes. Turn; grill 15-20 minutes longer or until a meat thermometer reads 170°, basting occasionally with chutney mixture.

Yield: 6 servings.

Nutritional Analysis:
One serving (1 chicken breast half) equals
243 calories,
5 g fat (1 g saturated fat),
102 mg cholesterol,
220 mg sodium,
10 g carbohydrate,
1 g fiber,
38 g protein.

Diabetic Exchanges:
2 starch,
1 fat,
1/2 fruit.

CHICKEN VEGETABLE MEDLEY

Chicken Vegetable Medley Recipe

"This is a nice summer supper when fresh produce is abundant

* 6 Servings
* Prep: 35 min. Cook: 30 min.

Ingredients

* 6 boneless skinless chicken breast halves (4 ounces each)
* 4 tablespoons olive oil, divided
* 8 ounces fresh mushrooms, sliced
* 4 garlic cloves, minced
* 3 tomatoes, peeled, seeded and chopped
* 2 medium eggplant, peeled and diced
* 2 large green peppers, diced
* 2 medium zucchini, diced
* 1 large onion, diced
* 1 can (8 ounces) tomato sauce
* 1 bay leaf
* 1 teaspoon dried basil
* 1 teaspoon dried oregano
* 1/2 teaspoon dried marjoram
* 1/2 teaspoon dried thyme
* 1/2 teaspoon salt, optional
* 1/4 teaspoon pepper

Directions

* In a large skillet or Dutch oven over medium heat, brown chicken in 1 tablespoon of oil; set chicken aside. Add remaining oil to skillet; saute mushrooms, garlic, tomatoes, eggplant, green pepper, zucchini and onion for 10-15 minutes or until vegetables are tender. Add remaining ingredients; bring to a boil. Return chicken to skillet. Reduce heat; cover and simmer for 30-40 minutes or until chicken juices run clear. Remove bay leaf before serving. 

Yield: 6 servings.

Nutritional Analysis:
One serving (prepared with no-salt-added tomato sauce and without salt) equals 

298 calories,
13 g fat (0 saturated fat),
73 mg cholesterol,
88 mg sodium,
16 g carbohydrate,
0 fiber,
32 g protein. 

Diabetic Exchanges:
4 very lean meat,
1-1/2 fat,
1 starch.

CHICKEN STEW

Chicken Stew Recipe

Try this satisfying stew with tender chicken and veggies in a creamy gravy. There are only a handful of ingredients, but it still delivers that old-fashioned flavor. Serve it with the grilled cheese, or with fresh from the oven biscuits.

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

Ingredients

* 1 pound boneless skinless chicken breasts, cut into 1-inch cubes
* 1 tablespoon olive oil
* 1 package (16 ounces) frozen vegetables for stew
* 1 jar (12 ounces) chicken gravy
* 1/2 teaspoon dried thyme
* 1/4 teaspoon rubbed sage
* 1/4 teaspoon pepper

Directions

* In a large saucepan, brown chicken in oil over medium heat for 4-6 minutes or until chicken juices run clear. Drain if necessary.
* Stir in the remaining ingredients. Bring to a boil. Reduce heat; cover and simmer for 15 minutes or until vegetables are tender.

Yield: 4 servings.

Nutrition Facts:
1 cup (prepared with fat-free gravy) equals
240 calories,
6 g fat (1 g saturated fat),
70 mg cholesterol,
574 mg sodium,
19 g carbohydrate,
1 g fiber,
26 g protein.

Diabetic Exchanges:
3 very lean meat,
1 starch,
1 vegetable.

BBQ BLT CHICKEN SALAD

Barbecue BLT Chicken Salad Recipe

Barbecue sauce gives the dressing an unexpected tang.

* 5 Servings
* Prep: 10 min. + chilling

Ingredients

* 1/4 cup reduced-fat mayonnaise
* 1/4 cup barbecue sauce
* 1 tablespoon lemon juice
* 1/2 teaspoon pepper
* 1/4 teaspoon salt
* 2 cups chopped cooked chicken breast
* 2 medium tomatoes, chopped
* 1 celery rib, sliced
* 5 cups torn salad greens
* 4 bacon strips, cooked and crumbled

Directions

* In a small bowl, combine the mayonnaise, barbecue sauce, lemon juice, pepper and salt. Cover and refrigerate for at least 1 hour. Just before serving, combine the chicken, tomatoes and celery; stir in dressing. Serve over salad greens; sprinkle with bacon. 

Yield: 5 servings.

Nutritional Analysis:
One serving (3/4 cup) equals 

191 calories,
9 g fat (2 g saturated fat),
56 mg cholesterol,
457 mg sodium,
7 g carbohydrate,
2 g fiber,
20 g protein.

 

Diabetic Exchanges:
2 lean meat,
1 vegetable,
1 fat.

15 MINUTE MARINATED CHICKEN

15-Minute Marinated Chicken Recipe

It's a fast and tasty meal .

* 4 Servings
* Prep: 15 min. + marinating Grill: 15 min.

Ingredients

* 1/4 cup Dijon mustard
* 2 tablespoons lemon juice
* 1-1/2 teaspoons Worcestershire sauce
* 1/2 teaspoon dried tarragon
* 1/4 teaspoon pepper
* 4 boneless skinless chicken breast halves

Directions

* Combine the first five ingredients; spread on both sides of chicken. Place chicken on plate. Marinate at room temperature for 10-15 minutes or for several hours in the refrigerator.
* Grill, uncovered, over medium heat, for 10-15 minutes or until juices run clear, turning once. 

Yield: 4 servings.

Diabetic Exchanges:

One serving equals 3 lean meat;
also,

161 calories,
287 mg sodium,
73 mg cholesterol,
2 gm carbohydrate,
28 gm protein,
4 gm fat.

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.

DEEP-DISH TACO SQUARES

Deep-Dish Taco Squares Recipe

hearty, comforting dish

* 6 Servings
* Prep: 10 min. Bake: 20 min.

Ingredients

* 1 pound lean ground beef
* 1 cup (4 ounces) shredded reduced-fat cheddar cheese
* 1/3 cup reduced-fat mayonnaise
* 1/3 cup reduced-fat sour cream
* 1 tablespoon finely chopped onion
* 1 cup reduced-fat biscuit/baking mix
* 1/4 cup cold water
* 1 small tomato, sliced

Directions

* In a nonstick skillet, cook beef over medium heat until no longer pink; drain. Remove from the heat; stir in the cheese, mayonnaise, sour cream and onion.
* In a large bowl, combine biscuit mix and water. Spread into an 8-in. square baking dish coated with cooking spray. Top with beef mixture and tomato. Bake, uncovered, at 375° for 20 minutes or until bottom crust is golden brown. 

Yield: 6 servings.

Nutritional Analysis:
One serving equals 

310 calories,
15 g fat (6 g saturated fat),
46 mg cholesterol,
530 mg sodium,
20 g carbohydrate,
1 g fiber,
24 g protein. 

Diabetic Exchanges:
3 lean meat,
1 starch,
1 fat.

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.