Vegetable Meat Pie serves 6
From Heart Smart cookbook
16 oz. gr. 90% lean turkey or beef
1/2 cup finely chopped onion
3/4 cup (1 1/2 oz) crushed Corn Chex
1 1/2 tsp. chili seasoning
1 3/4 cups (one 15 oz can) Hunt's Tomato sauce (divided)
1 cup (one 8 oz can) diced carrots, rinsed and drained
1 cup (one 8 oz can) French style green beans, rinsed and drained
1/2 cup frozen peas, thawed
1/2 cup frozen whole kernel corn, thawed
1 tabl. Brown Sugar Twin
1 tsp. dried parsley flakes
1 tsp. dried onion flakes
Preheat oven 350 degrees. Spray a deep dish 9 inch pie plate with olive oil flavored cooking spray. In a large bowl, combine meat, onion, Corn Chex, chili seasoning and 1/2 cup tomato sauce. Add green beans, carrots, peas and corn. Mix well to combine. pat mixture into prepared pie plate. Bake for 30 min. In a small bowl, combine remaining 1 1/4 cups tomato sauce, Brown Sugar Twin, parsley flakes and onion flakes. Spread mixture evenly over meat mixture. Continue baking for 30 - 35 min. Place pie plate on a wire rack and let set for 5 min. Divide into 6 servings.
HINTS: If you can find diced carrots use sliced carrots and coarsely chop.
Thaw peas and corn by placing in a colander and rinsing under hot water for one minute.
Each serving equals:
HE: 2 protein, 2 vegetable, 2/3 bread, 1 opt calorie
178 calories, 6g fat, 16g protein, 15g carbo, 584mg sodium, 20mg calcium, 3g fiber
Diabetic: 2 meat, 2 vegetable, 1/2 starch
Ann in San Diego
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