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    Meatballs with Gravy and Rice


    Source of Recipe


    Healthy Exchanges

    Recipe Introduction


    From Humble Hamburger to Majestic Meals, p. 39

    List of Ingredients




    8 ounces extra-lean ground sirloin beef or turkey breast
    3 tablespoons dried fine bread crumbs
    1 teaspoon dried parsley flakes
    ½ teaspoon JO's Loose Meat Seasoning or any meat seasoning
    ½ cup Fat-free milk*
    1 (12-ounce) jar Heinz Fat Free Beef Gravy
    1 (2.5-ounce) jar sliced mushrooms, undrained
    1½ cups cooked rice

    Recipe



    In a large bowl, combine meat, bread crumbs, parsley flakes, JO's Loose Meat Seasoning, and 2 tablespoons milk. Form into 12 (1-inch) meatballs. In a large skillet sprayed with butter-flavored cooking spray, brown meatballs. Remove and keep warm. In same skillet, combine beef gravy, remaining 6 tablespoons milk, and undrained mushrooms. Add rice. Mix well to combine. Gently stir in meatballs. Lower heat, cover, and simmer for 5 minutes or until mixture is heated through. Divide into 4 servings.

    HINT: Usually 1 cup uncooked instant or ¾ cup regular rice cooks to about 1½ cups.

    Serves 4 – Each serving equals:
    170 Calories, 2 gm Fat, 13 gm Protein, 25 gm Carbohydrate, 648 mg Sodium, 55 mg Calcium, 1 gm Fiber
    Diabetic Exchanges: 1½ Meat, 1½ Starch
    Carb Choices: 1½

 

 

 


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