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Beefy Broccoli-Rice Casserole




Source of Recipe


Healthy Exchanges


Recipe Introduction


From Humble Hamburger to Majestic Meals, p.15**


List of Ingredients




16 ounces extra-lean ground sirloin beef or turkey breast
½ cup chopped onion
2 cups chopped broccoli
1 (2.5-ounce) jar sliced mushrooms, drained
1 (10 3/4-ounce) can Campbell's Healthy Request Cream of Mushroom Soup
1 cup water
1 cup uncooked Minute Rice
¾ cup diced Velveeta Light processed cheese
¼ cup Land O Lakes no-fat sour cream

Recipe



Preheat oven to 350 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a large skillet sprayed with butter-flavored cooking spray, brown meat and onion. Stir in broccoli, mushrooms, mushroom soup, and water. Add uncooked instant rice, Velveeta cheese, and sour cream. Mix well to combine. Spoon mixture into prepared baking dish. Cover and bake for 30 minutes. Uncover and continue baking for 15 minutes. Place baking dish on a wire rack and let set for at least 5 minutes. Divide into 6 servings.

Serves 6 – Each serving equals:
205 Calories, 5 gm Fat 16 gm Protein, 24 gm Carbohydrate, 522 mg Sodium, 152 mg Calcium, 1 gm Fiber
Diabetic Exchanges: 1 ½ Meat, 1 Starch, ½ Vegetable
Carb Choices: 1 ½
**Freezes well