Hamburger Buddy - 38g Carbs, 4g Fiber
From: Eating Well September/October 2007, Eating Well for a Healthy Heart
Very finely chopping onion, mushrooms and carrots in the food processor
is not only fast—it makes the vegetables hard to detect for picky eaters.
They also form the base for the sauce of this ground beef skillet supper.
Make it a meal: Serve with a green salad.
Total Time: 40 minutes
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight
Servings: 6
Serving Size: about 1 1/3 cups each
Active Time: 40 minutes
3 cloves garlic, crushed and peeled
2 medium carrots, cut into 2-inch pieces
10 oz white mushrooms, large ones cut in half
1 large onion, cut into 2-inch pieces
1 lb 90%-lean ground beef
2 tsp dried thyme
3/4 tsp salt
1/4 tsp freshly ground pepper
2 cups water
1 14-oz can reduced-sodium beef broth, divided
8 oz whole-wheat elbow noodles, (2 cups)
2 Tbsp Worcestershire sauce
2 Tbsp all-purpose flour
1/2 cup reduced-fat sour cream
1 Tbsp chopped fresh parsley, or chives for garnish
1. Fit a food processor with the steel blade attachment. With the motor
running, drop garlic through the feed tube and process until minced, then
add carrots and mushrooms and process until finely chopped. Turn it off,
add onion, and pulse until roughly chopped.
2. Cook beef in a large straight-sided skillet or Dutch oven over
medium-high heat, breaking it up with a wooden spoon, until no longer
pink, 3 to 5 minutes. Stir in the chopped vegetables, thyme, salt and
pepper and cook, stirring often, until the vegetables start to soften
and the mushrooms release their juices, 5 to 7 minutes.
3. Stir in water, 1 1/2 cups broth, noodles and Worcestershire sauce;
bring to a boil. Cover, reduce heat to medium and cook, stirring
occasionally, until the pasta is tender, 8 to 10 minutes.
4. Whisk flour with the remaining 1/4 cup broth in a small bowl until
smooth; stir into the hamburger mixture. Stir in the sour cream. Simmer,
stirring often, until the sauce is thickened, about 2 minutes. Serve
sprinkled with parsley (or chives), if desired.
Servings: 6
Serving Size: about 1 1/3 cups each
Nutrition per Serving:
326 Calories, 10g Fat, 4g Sat, 3g Mono, 54mg Cholesterol, 23g Protein,
38g Carbs, 4g Fiber, 431 mg Sodium, 644mg Potassium
Nutrition Bonus:
Vitamin A (70% daily value), Zinc (33% dv), Iron (20% dv), Potassium (18% dv)
2 1/2 Carbohydrate Serving
Exchanges: 2 starch, 1 vegetable, 2 medium-fat meats
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