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Healthy Exchanges

A Guide to Posting in Your SparkTeam Forum

  FORUM:   Recipes
TOPIC:   Sour Cream Meatloaf 


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SKYBOYSMOM
Posts: 1,152
7/2/08 5:31 P

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Sour Cream Meatloaf

1/2 cup finely chopped celery
1/2 cup finely chopped onion
1/2 cup shredded carrots
1/4 cup water
16 ounces extra-lean ground sirloin beef or turkey breast
1/2 cup Land O Lakes no-fat sour cream
21 small fat-free saltine crackers, made into crumbs
1 tsp. dried parsley flakes
1/3 cup reduced-sodium ketchup

In an 8 cup glass measuring bowl, combine celery, onion, carrots,
and water. Microwave on HIGH [100% power] for 3 minutes. Drain. In a
large bowl, combine meat, sour cream, cracker crumbs, parsley flakes,
and drained vegetables. Mix well to combine. Pat mixture into a
microwave baking ring. Cover and microwave on HIGH for 15 minutes.
Spoon ketchup evenly over top. Continue microwaving on HIGH,
uncovered for 3 minutes. Let set for 5 minutes. Cut into 6 servings.

Hint: If you don't have a microwave baking ring, place a glass in
center of a 9-inch glass pie place and pat meat mixture around glass
in pie plate.

6 servings-Each serving equals:

HE: 2 protein, 1/2 bread, 1/2 vegetable, 1/4 slider,
13 optional calories

167 calories, 3 gm fat, 17 gm protein, 18 gm carbohydrate,
211 mg sodium, 39 mg calcium, 1 gm fiber

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





 
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