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Recipe of the Month

…another healthy cooking recipe from the Quick & Healthy Cookbooks

We were able to make a low-fat version of this popular dish. This recipe also works well in diabetic menus.

1 can (7 ounces) buttermilk biscuits* (10 biscuits per can)
1 package (2.6 ounces) country gravy**
1 pound extra-lean ground beef or ground turkey (7% fat)
1/4 teaspoon each: onion powder and dried oregano
2 ounces (1/2 cup) grated reduced-fat cheddar cheese

Prepare the biscuits and country gravy following the package directions.
Meanwhile, cook ground meat in a skillet that has been sprayed with nonstick cooking spray.
When the gravy is thickened, mix with the cooked meat. To serve, split biscuits and top with gravy.
Note: This recipe is higher in sodium and should be limited by those on a low-sodium diet.

*Look for biscuits that are only 100 calories, 1.5 grams of fat, and 1 gram of fiber for 2 biscuits.
**Look for country gravy with no more than 2 grams of fat per serving and no saturated or trans fats.

Use our Grocery List to Print and add the ingredients for this recipe!

5 servings
Each Serving

2 biscuits and 2/3 cup gravy
Carb Servings

2 starch
2 lean meat
1 fat
Nutrient Analysis
calories 292
total fat 11g
saturated fat 3g
cholesterol 63mg
sodium 876mg
total carbohydrate 28g
dietary fiber 1g
sugars 6g
protein 22g

Source: Quick & Healthy Recipes and Ideas, 3rd Edition, ©2008 Brenda J. Ponichtera, R.D, Published by Small Steps Press, publishing health conscious books for the general population, a division of the American Diabetes Association; retail $18.95; to order call 1-800-232-6733 Or ORDER NOW

Also available at local bookstores and online from, Amazon, Borders, and Barnes and Noble. For discounts on bulk orders (6 or more) e-mail: or call 703-299-2046

Recipe updated November 1, 2015

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If you love great tasting food and want it to be quick, easy and healthy, then Quick and Healthy cookbooks should be in your kitchen. Author Brenda is an experienced cook, mom and registered dietitian who has helped patients prepare delicious and healthy quick meals for many years. The healthy cooking recipes in her books will not only help busy families who want to eat healthier, but they are also perfect for diabetes, heart disease and weight loss. These low-fat cookbooks include:
• over 100 easy chicken recipes
• lean pork tenderloin and lean beef recipes
• great seafood recipes
• casseroles, including breakfast casseroles
• healthy beverage, snack, soup, salad and dessert recipes
• menus that cover weeks worth of meals
• grocery shopping lists
• nutritional analysis for each recipe including food exchanges and grams of carbohydrate - making it easy to plan diabetic menus
The grocery list make shopping easy— print from the website under grocery lists to print. Now your worries for cooking healthy quick meals for the family are over! Start with one of our most popular recipes, easy lemon garlic chicken.