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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