Farmhouse Beef Casserole
Makes 6 servings)
Olive oil cooking spray
1 small, about 4 ounces (120 g), Russet or all-purpose potato
1 cup (114 g) shredded low-fat mozzarella cheese
1 pound (480 g) extra-lean ground sirloin
1 medium yellow onion, chopped
2 cloves garlic, minced
1 14 1/2-ounce (435 g) can no-salt-added diced tomatoes with juice
1 tablespoon chili powder, or to taste
2 cups (140 g) shredded green cabbage
salt (optional)
freshly ground pepper to taste
1 to 3 tablespoons purchased taco sauce
6 slices pickled jalapeño chile peppers (optional)
Preheat oven to 375 degrees F (190 degrees C, Gas Mark 5). Lightly coat a 2-quart (2 l) casserole with cooking spray.
Peel and grate the potato into a bowl. Stir in 1/4 cup (29 g) of the cheese. Spread evenly over the bottom of the prepared casserole. Bake for 15 to 20 minutes, until potato is browned and crispy.
Meanwhile, brown ground sirloin, onion, and garlic in a large nonstick skillet, breaking up the beef with a wooden spoon as it browns. Discard any excess fat. Stir in tomatoes with their juice, chili powder, and the cabbage. Season with pepper to taste. Sauté, stirring, for a minute or two. If mixture seems too dry, add 1 tablespoon of the bottled taco sauce, adding up to 2 tablespoons more, if needed, if mixture seems too dry.
When potatoes are done, spoon beef mixture on top of potatoes. Top with remaining cheese and jalapeño slices (if using). Bake for 25 to 30 minutes, until casserole is hot and bubbly. Serve at once.
Per serving:
235 Calories (40% Calories from fat), 24g Protein, 11g Total Fat (4.8g Saturated Fat), 12g Carbs, 2g Dietary Fiber, 38mg Cholesterol, 471mg Potassium, 357mg Sodium
Diabetic exchanges:
3 lean protein, 1 carbohydrate (1/2 bread/starch, 1 1/2 vegetable)
Olive oil cooking spray
1 small, about 4 ounces (120 g), Russet or all-purpose potato
1 cup (114 g) shredded low-fat mozzarella cheese
1 pound (480 g) extra-lean ground sirloin
1 medium yellow onion, chopped
2 cloves garlic, minced
1 14 1/2-ounce (435 g) can no-salt-added diced tomatoes with juice
1 tablespoon chili powder, or to taste
2 cups (140 g) shredded green cabbage
salt (optional)
freshly ground pepper to taste
1 to 3 tablespoons purchased taco sauce
6 slices pickled jalapeño chile peppers (optional)
Preheat oven to 375 degrees F (190 degrees C, Gas Mark 5). Lightly coat a 2-quart (2 l) casserole with cooking spray.
Peel and grate the potato into a bowl. Stir in 1/4 cup (29 g) of the cheese. Spread evenly over the bottom of the prepared casserole. Bake for 15 to 20 minutes, until potato is browned and crispy.
Meanwhile, brown ground sirloin, onion, and garlic in a large nonstick skillet, breaking up the beef with a wooden spoon as it browns. Discard any excess fat. Stir in tomatoes with their juice, chili powder, and the cabbage. Season with pepper to taste. Sauté, stirring, for a minute or two. If mixture seems too dry, add 1 tablespoon of the bottled taco sauce, adding up to 2 tablespoons more, if needed, if mixture seems too dry.
When potatoes are done, spoon beef mixture on top of potatoes. Top with remaining cheese and jalapeño slices (if using). Bake for 25 to 30 minutes, until casserole is hot and bubbly. Serve at once.
Per serving:
235 Calories (40% Calories from fat), 24g Protein, 11g Total Fat (4.8g Saturated Fat), 12g Carbs, 2g Dietary Fiber, 38mg Cholesterol, 471mg Potassium, 357mg Sodium
Diabetic exchanges:
3 lean protein, 1 carbohydrate (1/2 bread/starch, 1 1/2 vegetable)
Find this recipe at:
http://diabeticnetwork.com/community/DCForumID14/261.html
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