LOW CAL-TWIST on HAMBURGER HELPER

Ingredients

  • 3 cloves garlic, crushed and peeled
  • 2 medium carrots, cut into 2-inch pieces
  • 10 ounces white mushrooms, large ones cut in half
  • 1 large onion, cut into 2-inch pieces
  • 1 pound 90%-lean ground beef
  • 2 teaspoons dried thyme
  • 3/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 2 cups water
  • 1 14-ounce can reduced-sodium beef broth, divided
  • 8 ounces whole-wheat elbow noodles, (2 cups)
  • 2 tablespoons Worcestershire sauce
  • 2 tablespoons all-purpose flour
  • 1/2 cup reduced-fat sour cream
  • 1 tablespoon chopped fresh parsley, or chives for garnish

Preparation

  1. Fit a food processor with the steel blade attachment. With the motor running, drop garlic through the feed tube and process until minced, then add carrots and mushrooms and process until finely chopped. Turn it off, add onion, and pulse until roughly chopped.
  2. Cook beef in a large straight-sided skillet or Dutch oven over medium-high heat, breaking it up with a wooden spoon, until no longer pink, 3 to 5 minutes. Stir in the chopped vegetables, thyme, salt and pepper and cook, stirring often, until the vegetables start to soften and the mushrooms release their juices, 5 to 7 minutes.
  3. Stir in water, 1 1/2 cups broth, noodles and Worcestershire sauce; bring to a boil. Cover, reduce heat to medium and cook, stirring occasionally, until the pasta is tender, 8 to 10 minutes.
  4. Whisk flour with the remaining 1/4 cup broth in a small bowl until smooth; stir into the hamburger mixture. Stir in the sour cream. Simmer, stirring often, until the sauce is thickened, about 2 minutes. Serve sprinkled with parsley (or chives), if desired.

Nutrition

Per serving: 326 calories; 10 g fat ( 4 g sat , 3 g mono ); 54 mg cholesterol; 38 g carbohydrates; 23 g protein; 4 g fiber; 431 mg sodium; 644 mg potassium.

Nutrition Bonus: Vitamin A (70% daily value), Zinc (33% dv), Iron (20% dv), Potassium (18% dv).

Carbohydrate Servings: 2 1/2

Exchanges: 2 starch, 1 vegetable, 2 medium-fat meats
I stole this recipe from www.eatingwell.com.  They have a ton of great recipes there!!

 

 

My Yummy Stroganoff  (Shhhh…it’s a secret recipe!!)

1 lb ground turkey (or beef if you prefer)

1/2 small onion, chopped

3 heaping tablespoons of minced garlic

1 large package of mushrooms, sliced (1 lb)

2 cans cream of mushroom soup

1 small container sour cream (I use the light kind)

1/2 cup milk (I use nonfat, but you can use whatever you want)

salt and pepper to taste

2 cups of white or brown rice (You can also use baked potatoes, or noodles if you prefer)

Directions:

Start cooking rice.  While rice is cooking…..

Brown ground turkey in skillet with sliced mushrooms until mushrooms are tender.  Add salt and pepper to taste.  Add garlic and onions.  Continue browning until onions are soft.  Add cream of mushroom soup, sour cream, and milk. Again, salt and pepper to taste.

Let sauce thicken for 5 minutes, stirring intermittently.

Trust me, this stuff is SOOO GOOD!

___________________________________________________________________________

Low Cal Yummy Apple-Raisin Crispy Fall Stuff

For an 8×8 pan (for a 9×11 pan, double ingredients):

2 cups old fashioned oats
1/4 cup light brown sugar
1/4 cup ground flax or wheat germ *may omit
1 Tbsp. cinnamon
1 teaspoon baking powder
1/4 teaspoon salt
1 1/2 cups unsweetened almond milk (plain or vanilla)
1/2 cup unsweetened applesauce
1/3 cup egg whites
1 Tbsp. vanilla
1 large apple diced into 1/2 inch cubes
1/2 cup golden raisins *may omit

other ideas:
add in nutmeg
add in apple pie spice
add in pumpkin pie spice
add in handful of walnuts

Put all dry ingredients together and mix.  In a separate bowl, put all wet ingredients together and beat. .  Add the wet ingredients to the dry ingredients and stir.  Add the cubed, cut up apples and raisins and stir slowly together.  Put into 9×11 pan that has been sprayed with some sort of buttery anti-stick spray. Pat down apples into oatmeal.

makes 3 large containers full.

Bake on 350 for 25 to 30 minutes. The finished product will be soft. I have used a spatula to put into plastic container for storage. I like to heat just a little or eat cold, on the go.

MAKES 16 SQUARES IF YOU ARE WANTING TO DIVIDE IN PORTIONS FOR CALORIE COUNT. MOST LIKELY WILL HAVE TO SPOON OUT.
NUTRITION:
CALORIES 134
CARBS 26
FAT 3
PROTEIN 4
SUGAR 15 (much of the sugar is derived from the use of raisins and apple)
FIBER 4

This recipe came from Fierce Forward.  Thanks for the recipe!

____________________________________________________________________________