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Healthy Exchanges

A Guide to Posting in Your SparkTeam Forum

  FORUM:   Recipes
TOPIC:   Ground Beef Chow Mein 

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Author: Message: Sorting Last Post on Top

Posts: 1,152
7/2/08 4:54 P

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Ground Beef Chow Mein
8 ounces extra lean ground sirloin beef or turkey
1 (2.5 ounce) jar sliced mushrooms, drained
2 tablespoons reduced sodium soy sauce
1/2 teaspoon ginger (I use 1 teaspoon five spice)
1 (12 ounce) jar Heinz fat free beef gravy
1 cup sliced celery
1/2 cup chopped onion
1 (14 ounce) can La Choy chop suey vegetables, rinsed and drained
2 cups hot cooked rice
1/2 cup chow mein noodles

In a large skillet, sprayed with buttered flavored cooking spray, brown meat. Stir in mushrooms, soy sauce, ginger and beef gravy. Add celery, onion and chop suey vegetables. Mix well to combine. Lower heat , cover and simmer for 15 minutes, stirring occasionally. For each serving, place 1/2 cup rice on a plate, spoon about 1 cup meat mixture over rice and sprinkle 2 tablespoons chow mein noodles over top.

4 servings each serving equals;
HE: 2 vegetable, 1 1/2 protein, 1 1/4 bread, 1/4 slider, 10 optional calories

Diabetic Exchanges: 2 starch, 1 1/2 vegetable, 1 1/2 meat

217 calories, 5 gm fat, 27 gm carbohydrate, 781 sodium, 44 mg calcium, 3 gm fiber

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