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Healthy Exchanges

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  FORUM:   Recipes
TOPIC:   Cliff's Calico Skillet 


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ITSRANDELLA
ITSRANDELLA's Photo Posts: 344
2/1/09 11:41 P

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Cliff's Calico Skillet
Heart Smart p.184
freezer friendly

If your goal is to get your family to eat lots more fiber, here's a smart way to do it in no time at all! It's ready so quickly, you'll probably serve this skillet supper often--which I know will make Cliff very proud, since he inspired it.

8 ounces ground 90% lean turkey or beef
1/2 cup chopped onion
1 cup frozen whole-kernel corn, thawed
10 ounces (one 16-ounce can) great northern beans, rinsed and drained
2 cups (one 16 ounce can) cut green beans, rinsed and drained
1 (10 3/4oz) can Healthy Request Tomato Soup
1 teaspoon taco seasoning
1 teaspoon dried parsley flakes
1/4 teaspoon black pepper

In a large skillet sprayed with olive oil-flavored cooking spray, brown meat and onion. Stir in corn, great northern beans, green beans, and tomato soup. Add taco seasoning, parsley flakes, and black pepper. Mix well to combine. Lower heat and simmer for 5 to 6 minutes, stirring occasionally.

Hint: Thaw corn by placing in a colander and rinsing under hot water for one minute.



Serves 4 (1 cup) - each serving equals:
HE: 2 3/4 Pr, 1 1/4 Ve, 1/2 Br, 1/2 Sl, 5 Opt. Cal.
______________________________________________________________
278 cal, 6g Fa, 19g Pr, 37g carb, 289mg So, 80mg Ca, 7g Fi
______________________________________________________________
Diabetic: 2 meat, 2 starch, 1 vegetable

"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 
 
199
180.25
161.5
142.75
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