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Recipe of the Month

…another healthy cooking recipe from the Quick & Healthy Cookbooks

Complete this easy meal by adding fresh fruit or a tossed salad. Choose to cook in the microwave or on the stovetop. See the variation below for reducing calories and carbohydrate. This recipe works well in diabetic menus.

1 pound extra-lean ground beef or ground turkey (7% fat)
3/4 cup chopped onion
1 tablespoon chopped garlic
1 can (10.75 ounces) condensed tomato soup*
2 teaspoons prepared mustard
5 whole-grain hamburger buns (2 ounces each)

Microwave Oven: In a microwave-safe bowl, crumble meat and add onion and garlic. Cook on high for 4 minutes, turning halfway through cooking time. Add soup and mustard. Continue cooking for about 2 minutes or until heated thoroughly.

StoveTop: Brown meat with onion and garlic in a skillet that has been sprayed with nonstick cooking spray. Add soup and mustard. Simmer for about 10 minutes.

Spoon meat mixture on 5 bun halves. Top with remaining buns.

For a crisp texture, place filled buns on a baking sheet and bake at 475 degrees for 5–10 minutes before serving.

Note: One serving is an excellent source of fiber.

VARIATION: Open-Faced Sloppy Joes — Spoon 1/2 cup meat mixture on half a bun and serve open-face. One serving is 260 calories and 25 grams of carbohydrate.

*Sodium is figured for reduced sodium.

 

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

Makes
5 sandwiches
Each Serving

1 sandwich (1/2 cup filling)
Carb Servings
2 1/2
Exchanges

2 starch
2 vegetable
3 lean meat
Nutrient Analysis
calories 336
total fat 10g
saturated fat 3g
cholesterol 56mg
sodium 594mg
total carbohydrate 40g
dietary fiber 5g
sugars 11g
protein 24g

Source: Quick & Healthy Recipes and Ideas, 3rd Edition, © 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 SmallStepsPress.org, Amazon, Borders, and Barnes and Noble. For discounts on bulk orders (6 or more) e-mail: booksales@diabetes.org or call 703-299-2046

Recipe updated October 1, 2016


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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.