Quick Skillet Stew & Dumplings
Source of Recipe
Healthy Exchanges
Recipe Introduction
From Humble Hamburger to Majestic Meals, p.11
List of Ingredients
8 ounces extra-lean ground sirloin beef or turkey breast
½ cup chopped onion
1 (14.5-ounce) can Hunt's Tomatoes Diced in Sauce
1 (14-ounce) can Swanson Lower Sodium Fat Free Beef Broth
1 teaspoon JO's Loose Meat Seasoning or any loose meat seasoning
1 (8-ounce) can sliced carrots, rinsed and drained
1 (8-ounce) can cut green beans, rinsed and drained
¾ cup Bisquick Heart Smart Baking Mix
1/3 cup fat-free milk
1 teaspoon dried parsley flakes
Recipe
In a large skillet sprayed with butter-flavored cooking spray, brown meat and onion. Stir in 1 cup tomatoes, beef broth, and JO's Loose Meat Seasoning. Add carrots and green beans. Mix well to combine. Bring mixture to a boil. Meanwhile, in a small bowl, combine baking mix and milk. Drop by large spoonful into boiling mixture to form 4 dumplings. Lower heat and simmer for 10 minutes. Stir parsley flakes into remaining ¾ cup tomatoes and evenly spoon over dumplings. Cover and continue simmering another 10 minutes or until dumplings are done. Evenly divide into 4 servings.
Serves 4 (1 cup) – Each serving equals:
211 Calories, 3 gm Fat, 13 gm Protein, 33 gm Carbohydrate, 466 mg Sodium, 107 mg Calcium, 5 gm Fiber
Diabetic Exchanges: 1 1/2 Meat, 1 Starch, 2 vegetable
Carb Choices: 2
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