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Healthy Exchanges

A Guide to Posting in Your SparkTeam Forum

  FORUM:   Recipes
TOPIC:   Ranchero Shepherd's Pie 


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SKYBOYSMOM
Posts: 1,152
7/2/08 6:08 P

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Ranchero Shepherd's Pie

8 ounces ground 90% lean turkey or beef
1/2 c chunky salsa (mild, medium, or hot)
1 c (one 8 ounce can) Hunt's Tomato Sauce
1 tablespoon Brown Sugar Twin
2 c (one 16 ounce can) French style green beans, rinsed
and drained
3/4 c (3 ounces) shredded Kraft reduced fat cheddar chees
2 c water
2 c (4 1/2 ounces) instant potato flakes
1/3 c Carnation Nonfat Dry Milk Powder
3/4 Yoplait plain fat free yogurt
1 teaspoon dried parsley flakes
1 teaspoon chili seasoning
1/4 teaspoon black pepper

Oven 375 degrees. Spray 8x8 baking dish with olive oil flavored
cooking spray. In a large skillet sprayed with olive oil cooking
spray, brown meat. Stir in salsa, tomato sauce, brown sugar twin.
Add green beans and half of cheddar chees. Mix well to combine.
Pour mixture into baking dish. In medium saucepan, bring water to
boil. Remove from heat. Stir in potato flakes and dry milk powder.
Add yogurt, parsley flakes, chili seasong, black pepper and
remaining cheddar cheese. Mix gently with a fork. Spread potato
mixture evenly over meat mixture. Bake 20-25 minutes. Place dish
on wire rack and let set to 5 minutes. 6 servings.

HE 1 2/3 Protein, 1 1/2 vegetable, 1 Bread, 1/3 skim milk, 1 optional.

193 calories, 5 gm fat, 15 protein, 22 gm carbo, 554 mg sodium
239 mg Calcium 2 gm fiber.

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

Healthy Exchanges is a column printed weekly in The Newton Kansan. Recipes
are prepared and tested in the kitchen of JoAnna Lund of DeWitt, Iowa.




 
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