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SKYBOYSMOM Posts: 1,152
6/4/08 11:49 A

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Deep Dish Hamburger Pie

Healthy Exchanges Newsletter, April 2001, pg 9

After trying this just once, I'm certain this will become a mainstay on your menu!!!

4 oz extra lean ground turkey or beef
1/4 cup chopped onion
1 cup (one 8 oz can) cut green beans, rinsed and drained
1/4 cup reduced sodium ketchup
2/3 cup hot water
2/3 cup (1 1/2 oz) instant potato flakes
2 tablespoons Land O Lakes no fat sour cream
1/2 teaspoon dried parsley flakes
3 tablespoons shredded Kraft reduced fat Cheddar cheese

Preheat over to 350 degrees. Spray two (12 oz) custard cups or ramekins with butter flavored cooking spray. In a small skillet sprayed with butter flavored cooking spray, brown meat and onion. Stir in green beans and ketchup. Evenly spoon mixture into prepared custard cups. In a medium bowl, combine hot water and potato flakes. Stir in sour cream and parsley flakes. Evenly spread potatoes over meat mixture. Sprinkle 1 1/2 tablespoons Cheddar cheese over top of each. Place custard cups on a baking sheet and bake for 15 to 20 minutes. Place baking sheet on a wire rack and let set for 5 minutes

Serves 2 - Each serving equals:

HE: 2 Pr, 1 1/2 Ve, 1 Br, 1/2 Sl, 5 OC

222 Calories, 6 gm Fa, 16 gm Pr, 26 gm Ca, 527 mg So, 127 mg Cl, 3 gm Fi

Diabetic: 2 Mt, 1 Ve, 1 St

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