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7/2/08 5:12 P

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1/2 cup chopped onion
1/2 cup finely chopped green bell pepper
1/2 cup finely chopped celery
1/2 cup reduced-sodium tomato juice
1 tablespoon dried parsley flakes
1/8 teaspoon black pepper
16 ounces extra-lean ground turkey or beef
6 tablespoons (1 ounces) dried fine bread crumbs
1/4 cup reduced-sodium ketchup

In a large bowl, combine onion, green pepper, celery, tomato juice,
parsley flakes, and black pepper. Add meat and bread crumbs.
Mix well to combine. Pat mixture into a microwavable ring mold.
Spread ketchup evenly over top. Microwave on HIGH (100%
power) for 8 to 10 minutes, turning dish after 5 minutes. Let set
for 5 minutes. Cut into 6 servings.

Serves 6 - Each serving equals: ?

HE: 2 Pr, 2/3 Ve, 1/3 Br, 10 OC

144 Calories, 4g Fa, 16g Pr, 11g Ca, 156mg So, 29mg Cl, 1g Fi

DIABETIC: 2 Mt, 1/2 Ve, 1/2 St

Healthy Exchanges Newsletter Jan 2002

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