Hamburger Buddy - 38g Carbs, 4g Fiber

From: Eating Well Magazine September/October 2007

NUTRITION PROFILE: Low Calorie | Low Sodium | Low Cholesterol |

Low Sat Fat | High Potassium | Heart Healthy | Diabetes Appropriate

| Healthy Weight

Very finely chopping onion, mushrooms and carrots in the food processor

is not only fast—it makes the vegetables hard to detect for picky eaters.

They also form the base for the sauce of this ground beef skillet supper.

Make it a meal: Serve with a green salad.

Servings: 6

Quick Meal

Contains Wheat/Gluten

Contains Dairy

Contains Red Meat

Heart-Healthy

Diabetes-Friendly

Prep Time: 40 mins

Total Time: 40 mins

3 cloves garlic, crushed and peeled

2 medium carrots, cut into 2 -inch pieces

10 oz mushrooms, fresh, white, large, cut in half

1 large onion, cut into 2-inch pieces

1 lb beef, lean ground, 90% lean

2 tsp thyme, dried

3/4 tsp salt

1/4 tsp pepper, black ground

2 cups water

14 oz broth, reduced-sodium beef, divided

8 oz pasta, whole-wheat, elbow macaroni, (2 cups)

2 Tbsp Worcestershire sauce

2 Tbsp flour, all-purpose

1/2 cup sour cream, reduced-fat

1 Tbsp parsley, fresh, or chives, chopped, for garnish

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.

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.

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.

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.

Servings: 6

Serving Size: about 1 1/3 cups each

Nutrition per Serving:

326 Calories, 4g Saturated Fat, 10g Total Fat, 54mg Cholesterol,

38g Carbs, 4g Dietary Fiber, 431mg Sodium,23g Protein

Carb Choices: 2 1/2

Exchanges: 2 starch, 1 vegetable, 2 medium-fat meats

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