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Monthly Food Newsletter (July 2003) page 4

 current weight: 185.0 
SKYBOYSMOM Posts: 1,152
6/30/08 1:37 P

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Ranchero Beans

8 oz. extra-lean ground sirloin or turkey breast
1/2 c chopped onion
1/2 c reduced-sodium ketsup
1 TBSP prepared yellow mustard
1 tsp cider vinegar
1/4 c water
1 (16 oz) can cut green beans, rinsed and drained
1 (16 oz) can wax beans, rinsed and drained
1 (8 oz) can red kidney beans, rinsed and drained

In a large skillet sprayed with butter flavored cooking spray brown
meat and onion. Stir in ketsup, mustard, vinegar and water. Add green
beans, wax beans and kidney beans. Mix well to combine. Lower heat
and simmer for 15 minutes, stirring occasionally.

Serves 4 1 full cup

HE: 2 1/2 Ve, 1 3/4 Pr, 1/4 Sl, 10 OC

207 calories, 3g Fa, 17g Pr, 28g Ca, 621mg So, 54mg Cl, 8g Fi

DIABETIC EXCHANGES: 2 Meat, 1 Starch, 1 Vegetable

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