Carrot-Burger Casserole
Source of Recipe
Healthy Exchanges
Recipe Introduction
From Humble Hamburger to Majestic Meals, p. 17**
List of Ingredients
16 ounces extra-lean ground sirloin beef or turkey breast
½ cup chopped onion
1 (15-ounce) can cut carrots, rinsed and drained
1 (15-ounce) can tomatoes, coarsely chopped and undrained
1 ½ cups cooked rice
1 (10 3/4-ounce) can Campbell's Healthy Request Cream of Mushroom soup
2 tablespoons Land O Lakes no-fat sour cream
1 teaspoon dried parsley flakesRecipe
Preheat oven to 35 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 carrots, undrained tomatoes, and rice. Add mushroom soup, sour cream and parsley flakes. Mix well to combine. Evenly pour mixture into prepared baking dish. Bake for 30 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.
HINT: Usually 1 cup uncooked instant or ¾ cup regular rice cooks to about 1½ cups.
Serves 6 – Each serving equals:
167 Calories, 3 gm Fat, 13 gm Protein, 22 gm Carbohydrate, 342 mg Sodium, 76 mg Calcium, 2 gm Fiber
Diabetic Exchanges: 2 Meat, 1½ Vegetable, 1 Starch/Carbohydrate
Carb Choices: 1½
**Freezes well
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