Soup: 4 pt. Hearty Hamburger Soup
Source of Recipe
"Healthy Exchanges Food Newsletter, Oct. 1998, page 1" JoAnna M. Lund
List of Ingredients
8 ounces ground 90% lean ground beef or turkey
1/2 cup chopped onion
1 cup Healthy Request Tomato Juice or
any reduced-sodium tomato juice
3/4 cup thinly sliced carrots
3/4 cup chopped celery
1 cup (5 oz.) diced raw potatoes
1 teaspoon JO's Loose Meat seasoning -- * see note
2 cups skim milk -- divided, see recipe
3 tablespoons all-purpose flour Recipe
In a large saucepan sprayed with butter-flavored cooking spray, brown meat and onion. Stir in tomato juice, carrots, celery, potatoes, and JO's Loose Meat seasoning mix. Bring mixture to a boil. Lower heat, cover, and simmer for 15 minutes or until vegetables are tender. In a covered jar, combine 1 cup skim milk and flour. Shake well to blend. Pour milk mixture into meat mixture. Add remaining 1 cup skim milk. Mix well to combine Continue simmering for 5 minutes or until mixture is heated through, stirring often.
Yield: "5 cups" Serves 4 (1 1/4 cups each).
HINT: Substitute any reputable meat seasoning for JO's loose meat seasoning.
Maggie's Note: I use Italian seasoning in place of Jo's Loose Meat seasoning.
According to the newsletter Per serving: 197 Cal, 5g Fat, 16g Pro, 22 gm Carb, 185mg Sod, 178mg Chol, 2g Fib
Healthy Exchanges: 1 1/2 Protein, 1 1/2 Vegetable, 1/2 Milk, 1/2 Bread
Diabetic Exchanges: 1 1/2 Meat, 1/2 Vegetable, 1/2 Milk
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