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Healthy Exchanges

A Guide to Posting in Your SparkTeam Forum

  FORUM:   Recipes
TOPIC:   French Onion Rice Casserole 


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SKYBOYSMOM
Posts: 1,152
7/2/08 4:46 P

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French Onion Rice Casserole

16 oz. extra lean ground sirloin beef or turkey breast
1 1/2 c. sliced onion
14.5 oz. can beef broth
2.5 oz. can mushrooms, drained
1 c. (3 oz) uncooked Minute Rice
1 tsp. dried parsley flakes
6 (3/4 oz) slices Kraft Reduced Fat Swiss cheese

Preheat oven to 350*. Spray 8x12 inch baking dish with butter flavored
cooking spray. In large skillet sprayed with butter cooking spray,
brown meat and onion. Stir in beef broth, mushrooms, uncooked Minute
Rice and parsley. Bring mixture to a boil. Pour mixture into prepared
baking dish. Evenly arrange Swiss cheese slices over top. Bake for
30 minutes. Place baking dish on wire rack and let set for 5 minutes.
Divide into 6 servings.

Serves 6-Each serving equals:

HE: 3 Pr, 1/2 Br, 2/3 Ve, 6 Oc

228 calories, 8 g Fa, 23g Pr, 16g Ca, 557mg So, 202mg Cl, 1 g Fi

Diabetic: 3 Meat, 1 Starch, 1/2 Vegetable





 
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