Baked Beef Chow Mein
Source of Recipe
Healthy Exchanges
Recipe Introduction
From Humble Hamburger to Majestic Meals, p.13
List of Ingredients
8 ounces extra-lean ground sirloin beef or turkey breast
½ cup chopped onion
2 tablespoons reduced-sodium soy sauce
1 (2.5-ounce) jar sliced mushrooms, drained
1 cup (3 ounces) uncooked Minute Rice
1/3 cup Carnation Non fat Dry Milk Powder
1 (14-ounce) can Swanson Lower Sodium Fat Free Beef Broth
¼ cup Land O Lakes Fat Free Half & Half
¾ cup chow mein noodles
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, celery, and onion. Add soy sauce, mushrooms, and uncooked instant rice. Mix well to combine. In a covered jar, combine dry milk powder, beef broth, and half & half. Shake well to blend. Add to meat mixture. Mix well to combine. Stir in chow mein noodles. Pour mixture into prepared baking dish. Bake for 45 to 50 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 4 servings.
Serves 4 – Each serving equals:
254 Calories, 6 gm Fat, 18 gm Protein, 32 gm Carbohydrate, 606 mg Sodium, 116 mg Calcium, 2 gm Fiber
Diabetic Exchanges: 2 Starch/Carbohydrate, 1 ½ Meat, ½ Vegetable
Carb Choices: 2
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