16 ounces gound 90% leans turkey or beef
1/2 cup chopped onion
3 cups (15 ounces) diced raw potatoes
1/3 cup (1 ounce) uncooked regular rice
1 1/2 cups shredded carrots
1 cup finely diced celery
1 1/2 cups Healthy Request tomato juice or any reduced-sodium tomato juice
1 (10 1/4) can Halthy Request Tomato Soup
1/4 teaspoon black pepper
1 teaspoon dried parsley flakes
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In a larege skillet sprayed with butter-flavored cooking spray, brown meat. Place browned meat in a slow cooker container. Add onion, potatoes, uncooked rice, carrots, and celery. Mix well to combine. Stir in tomato juice, tomato soup, black pepper, and parsley flakes. Cover and cook on LOW for 6 to 8 hours. Mix well before serving.
Each serving equals: <<<<<>>>>>>
Weight Watchers: 5 pts
HE: 2 protein, 1 1/2 vegetables, 2/3 bread, 1/4 slider, 10 optional calories
Nutrtitional: 243 calories, 7 gm fat, 16 gm protein, 29 gm carbohydrate, 290 mg sodium, 33 mg calcium, and 3 gm fiber.
Diabetic: 2 meat, 1 1/2 starch, 1 vegetable
Mary's Notes: Used minute rice without a problem. Substituted chopped zucchini for the celery. Smells wonderful while cooking and tastes great. Definitely would make again. I did sprinkle just a little of fat free parmesan cheese on the top just before eating (not even a tsp full on a serving).
Submitted by Mary Director, TL of the CCBAM's of Rosie's Chub Club.
Source: Jo Anna Lund's The Heart Smart Healthy Exchanges Cookbook, Pg 181
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