6OZ. CHIPPED BEEF( RINSED) FROM A JAR. 3 TABS. FLOUR 2CUPS SKIM MILK 4 OZ. FAT FREE CREAM CHEESE 1/8 TSP PEPPER 1/2 TSPS. PARSLEY FLAKES.
SHREAD YOUR CORN BEEF. PUT INTO A PAN SPRAYED WITH BUTTER SPRAY(PAM) OR ANYOTHER KIND. MIX FLOUR AND MILK TO GEATHER IN A JAR WITH A LID. SHAKE IT TO MIX. POUR MIXTURE OVER CORN BEEF. ADD CREAM CHEESE AND STIR TILL MELTED, PUT PARSLEY FLAKES IN . COOK UNTIL THICK. SERVE WITH POTATOES/BREAD OR RICE
Your Creamed Chip Beef recipe is in "Best of Healthy Exchanges Food Newsletter Cookbook, Page 131. The nutritional info is as follows: 149 Calories, 3 gm Fa, 17 gm Pr, 13 gm Ca, 834 mg So, 0 gm Fiber
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