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SKYBOYSMOM Posts: 1,152
7/2/08 6:23 P

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Smothered "Steak and Onions"

16 oz ground 90% lean turkey or beef
1/4 tsp black pepper
1 3/4 cups (one 14 1/2-ounce can) beef broth *
6 tblsp (1 1/2 oz) dried fine bread crumbs
2 cups sliced onion
3 tblsp all-purpose flour

In a large bowl, combine neat, black pepper, 1/4 cup beef broth, and
bread crumbs. Mix well with hands to combine. Using a 1/3 cup measure
as a guide, form 6 patties. Place patties in a large skillet sprayed
with butter-flavored cooking spray and brown on both sides. Layer
onion evenly over browned patties. In a covered jar, combine remaining
1 1/2 cups beef broth and flour. Shake well to combine. Pour broth
mixture evenly over onion. Lower heat. Cover and simmer 20 to 25
minutes. For each serving, place 1 patty on plate and evenly spoon
onion sauce over top.

Each serving equals:

DIABETIC: 2 Meat - 1/2 veg. - 1/2 starch
_______________________________________
179 calories - 7 gm fat - 16 gm protein - 13 gm Carbohydrate -
384 sodium - 1 gm fiber
_______________________________________
HE: 2 protein - 2/3 vegetable - 1/2 bread - 6 Optional Calories



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