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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 1 |
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Ingredients:
Directions:
1. Hamburger Buddy
2. /recipes/hamburger_buddy.html
3. From EatingWell: September/October 2007, EatingWell for a Healthy Heart Cookbook (2008)
4. 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.
5. servings, about 1 1/3 cups each | Active Time: 40 minutes | Total Time: 40 minutes
6. Ingredients
7. cloves garlic, crushed and peeled
8. medium carrots, cut into 2-inch pieces
9. ounces white mushrooms, large ones cut in half
10. large onion, cut into 2-inch pieces
11. pound 90%-lean ground beef
12. teaspoons dried thyme
13. /4 teaspoon salt
14. /4 teaspoon freshly ground pepper
15. cups water
16. -ounce can reduced-sodium beef broth, divided
17. ounces whole-wheat elbow noodles, (2 cups)
18. tablespoons Worcestershire sauce
19. tablespoons all-purpose flour
20. /2 cup reduced-fat sour cream
21. tablespoon chopped fresh parsley, or chives for garnish
22. Preparation
23. 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.
24. 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.
25. 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.
26. 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.
27. Nutrition
28. Per serving : 326 Calories; 10 g Fat; 4 g Sat; 3 g Mono; 54 mg Cholesterol; 38 g Carbohydrates; 23 g Protein; 4 g Fiber; 431 mg Sodium; 644 mg Potassium
29. /2 Carbohydrate Serving
30. Exchanges: 2 starch, 1 vegetable, 2 medium-fat meats
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