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ANNINSD Posts: 5,878
6/8/08 4:41 P

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Smothered "Steak and Onions" serves 6
From Diabetic's H E Cookbook

16 oz. gr. 90% lean turkey or beef
1/4 tsp black pepper
1 3/4 cups (one 14 1/2oz can) beef broth (divided)
6 tabl. (1 1/2 oz) dried fine bread crumbs
2 cups sliced onion
3 tabl. all purpose flour

In a large bowl, combine meat, black pepper, 1/4 cup beef broth and bread crumbs. Mix well with hands to combine. Using a 1/3 cup measure as a guide, form 6 patties. Place patties in a large skillet sprayed with butter flavored cooking spray and brown on both side. Layer onion evenly over browned patties. in a covered jar, combine remaining 1 1/2 cups beef broth and flour. Shake well to combine. Pour broth mixture evenly over onion. Lower heat. Cover and simmer 20 - 25 min. for each serving, place 1 patty on a plate and evely spoon onion sauce oveer top.

Each serving equals:
Diabetic: 2 meat, 1/2 veg, 1/2 starch

179 calories, 7g fat, 16g protein, 13g carbo, 384mg sodium, 1g fiber

HE: 2 protein, 2/3 veg, 1/2 bread, 6 optional calories


Ann in San Diego


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