4 ounces extra lean ground turkey or beef 1/4 cup chopped onion 1 cup (one 8-ounce can) cut green beans, rinsed and drained 1/4 cup reduced-sodium ketchup 2/3 cup hot water 2/3 cup (1 1/2 ounce) instant potato flakes 2 tablespoons Land O Lakes no-fat sour cream 1/2 teaspoon dried parsley flakes 3 tablespoons shredded Kraft reduced-fat Cheddar Cheese
Preheat oven to 350 degrees. Spray two (12-ounce) custard cups or ramekins with butter-flavored cooking spray. In a small skillet sprayed with butter-flavored cooking spray, brown meat and onion. Stir in green beans and ketchup. Evenly spoon mixture into prepared custard cups. In a medium bowl, combine hot water and potato flakes. Stir in sour cream and parsley flakes. Evenly spoon potatoes over meat mixture. Sprinkle 1 1/2 tablespoon Cheddar cheese over top of each. Place custard cups on a baking sheet and bake for 15 to 20 minutes. Place baking sheet on a wire rack and let set for 5 minutes.
Serves 2 - Each serving equals:
HE: 2 Pr, 1 1/4 Ve, 1 Br, 1/2 Sl, 5 OC
222 Calories, 6 gm Fa, 16 gm Pr, 26 gm Ca, 527 mg So, 127 mg Cl, 3 gm Fi
Diabetic: 2 Mt, 1 Ve, 1 St
HINT: Purchase a 16 ounce package of extra lean ground meat, divide by 4 and freeze 3 portions for future use. Don't forget to date and mark packages.
Comment Tonight I made this dish, but used Morningstar Farms Crumbles instead of the ground beef. I also accidently put the cheese in the potatoes. Too much hurry, not enough attention LOL. We both liked it, even though my DH doesn't usually "diet" food or vegetarian. However, next time I am going to add a little garlic powder and use Pace's Piquante sauce instead of the catsup
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