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Healthy Exchanges

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  FORUM:   Recipes
TOPIC:   Steakhouse Soup (Microwave recipe) 


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Author: Message: Sorting Last Post on Top


ANNINSD
Posts: 5,804
7/12/08 4:29 P

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Steakhouse Soup serves 6 (1 cup)
From: Cancer Recovery Cookbook

1 1/2 cups frozen sliced carrots, thawed
1 1/2 cups frozen cut green beans, thawer
1 3/4 cups (one 14 1/2 oz can) Swanson Beef Broth
1 full cup (6 oz) finely diced cooked lean roast beef
3/4 cup frozen peas, thawed
3/4 cup frozen whole kernel corn, thawed
Scant 1 cup (4 oz) diced cooked potatoes
2 tsp. dried onion flakes
1 tsp. dried parsley flakes
1 (12 oz) jar Heinz f/f beef gravy

In an 8 cup glass measuring bowl, combine carrots, green beans and beef broth. Cover and microwave on HIGH (100% power) for 6 min. stirring every 3 min. Stir in roast beef, peas, corn, potatoes, onion flakes, parsley flakes and beef gravy. Recover and continue to microwave on HIGH for 6 - 8 min. or until vegetables are tender. Let set for 5 min. before serving.

HINTS: Thaw frozen vegetables by placing in a colander and rinsing under hot water for one minute.

If you don't have leftovers, purchase a chunk of cooked roast beef from your local deli or use a 6 oz. pkg. of Healthy Choice lean roast beef slices.

Each serving equals:
HE: 1 protein, 1 veg, 2/3 bread, 1/4 slider, 11 opt calories

143 cal, 2g fat, 12g protein, 17g carbo, 607mg sodium, 27mg calcium, 3g fiber

Diabetic: 1 meat, 1 veg, 1/2 starch



Ann in San Diego


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