September 09 - Family Hamburger Casserole
| Nutritional Analysis per Serving | |
|---|---|
| Glycemic Index | 46 |
| Glycemic Load | 11 |
| Calories | 277 |
| Protein | 18 grams |
| Animal Protein | 16 |
| Vegetable Protein | 2 |
| Carbohydrates | 26 grams |
| Dietary Fiber | 2 grams |
| Net Carbohydrate | 24 grams |
| Fat | 8 grams |
| Saturated Fat | 3 grams |
| Cholesterol | 46 mg. |
| Sodium | 191 mg. |
| Exchanges | 2 1/2 medium-lean meat, 1 1/2 starch, 1 vegetable |
Each month we will feature a recipe from The Complete Idiot's Guide to Terrific Diabetic Meals written by Lucy Beale, Barbara Forsberg and Joan Clark, MS, RD, CDE.
Family Hamburger Casserole
Prep Time: 15 minutes
Cook Time: 45 minutes
Serves: 6
Serving Size: 1 1/4 cups casserole
Ingredients
- 1 lb. lean ground beef
- 1 large onion, chopped
- 2 TB. chopped garlic
- 2 cups cooked long-grain brown rice
- 1/2 tsp. freshly ground black pepper
- 1 can (10 3/4-oz.) low-salt, condensed tomato soup
- 1/4 cup water
- 4 cups coleslaw mix or shredded cabbage
Preheat the oven to 400 degrees Fahrenheit. Cook beef, garlic, and onion in 10-inch skillet over medium heat, stirring occasionally, for 8 to 10 minutes or until beef is browned. Drain. Stir in rice, pepper, soup, and water. Place coleslaw mix or shredded cabbage in an ungreased 2-quart casserole. Spoon beef mixture over coleslaw mix or shredded cabbage. Cover and bake about 45 minutes or until hot and bubbly.
Palate Preview
Ground beef combined with cabbage makes a nutritious and interesting casserole meal. Easy to prepare - just put the ingredients together in a casserole dish and bake for 45 minutes. A great meal for a busy day.
