Sloppy Joes

Complete this meal by adding fresh fruit or a tossed salad.

1 lb. extra lean ground beef (9% fat or less) or ground turkey (7% fat)
1/2 cup chopped onion
1 Tbl. prepared mustard
1 Tbl. catsup
1 can chicken gumbo soup
8 hamburger buns

Microwave Method: Remove any fat from soup. Crumble meat, add onion, andcook on high in microwave for 4 minutes, turning halfway through cookingtime. Add remaining ingredients and continue cooking for about 2 minutesor until heated thoroughly. Spoon 1/2 cup of mixture on 8 bun halves. Topwith remaining buns.

Stovetop Method: Remove any fat from soup. Spray skillet with a non-stickcooking spray and brown meat and onion. Add remaining ingredients andsimmer for about 10 minutes. Spoon 1/2 cup of mixture on 8 bun halves.Top with remaining buns.

Variation: Decrease buns to 4. Spoon 1/2 cup meat mixture on each bun halfand serve open face. Serving size would be 1/2 cup meat mixture and 1/2bun. Calories are decreased by 60 and exchange is decreased to 3/4 starch.

Source: Quick & Healthy Recipes and Ideas

Yield: 3 1/2 to 4 cups mixture and 8 buns ( 8 servings)
One serving: 1 bun and 1/2 cup meat mixture
Per serving: 255 calories, 25 grams carbohydrate, 15 grams protein, 9 grams fat
Exchanges: 1 1/2 medium fat meat, 1 1/2 starch, 1/2 vegetable

Reprinted with permission from QUICK & HEALTHY RECIPES AND IDEAS or QUICK & HEALTHY VOLUME II, by Brenda J.Ponichtera, R.D.Copyright ©. 262 pages. $16.95 comb-bound, Published by ScaleDownPublishing, Inc. Available at local bookstores or directly from ScaleDownPublishing, Inc., 1519 Hermits Way, The Dalles, Oregon 97058. Thoseordering by mail should add $2.50 for the first book and $1.00 for eachadditional book for shipping and handling charges.