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Healthy Exchanges

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  FORUM:   Recipes
TOPIC:   Creamy Beef 'n Noodles 


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ITSRANDELLA
ITSRANDELLA's Photo Posts: 344
2/1/09 10:22 P

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Creamy Beef 'n Noodles
Heart Smart p.178
freezer friendly

Remember how "diet" food used to taste--dry, flavorless, or bland? Well, not that cooking healthy is your goal, you never have to settle for that awful stuff again! Nothing could be more convincing than this scrumptious baked-noodle entree that practically "oozes" creamy goodness? (my own "meat and potatoes" guy doesn't mind if I limit his meat as long as I "beef" up the flavor?)


3/4 cup diced onion
1 3/4 cups (one 14 1/2-oz can) Swanson Beef Broth
1 3/4 cups (3 ounces) uncooked noodles
2 cups (12 ounces) cubed cooked lean roast beef
1 cup frozen whole-kernel corn, thawed
2 tablespoons all-purpose flour
2/3 cup Carnation Nonfat Dry Milk Powder
3/4 cup water
1/8 teaspoon black pepper
1 teaspoon dried parsley flakes

Preheat oven to 350 degrees. Spray and 8-by-8-inch baking dish with butter flavored cooking spray. In a large saucepan, cook onion in beef broth for 5 minutes. add uncooked noodles, roast beef, and corn. Mix well to combine. Bring mixture to a boil. Lower heat and simmer for 6 to 8 minutes or until noodles are tender, stirring occasionally. In a covered jar, combine flour, dry milk powder, and water. Shake well to blend. Pour milk mixture into noodle mixture. Mix well to combine. Stir in black pepper and parsley flakes. Continue simmering until sauce thickens, stirring often. Pour mixture into prepared baking dish. Bake for 25 to 30 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.

Hints: 1. If you don't have leftovers, purchase a chunk of cooked roast beef from your local deli.
2. Thaw corn by placing in a colander and rinsing under hot water for one minute.

Serves 6 - each serving equals:
HE: 2 Pr, 1/4 Ve, 1 Br, 1/4 Sm, 15 Opt. Cal.
______________________________________________________________
245 cal, 5g Fa, 23g Pr, 27g carb, 323mg So, 107mg Ca, 2g Fi
______________________________________________________________
Diabetic: 2 meat, 1 1/2 starch

"Be who you are and say what you feel, because those who mind don't matter, and those who matter don't mind."
~Dr. Seuss


 current weight: 134.0 
 
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