Southwest Meatballs with Two Kinds of Beans
|
Amount |
Measure |
Ingredient -- Preparation Method |
|
-------- |
------------ |
-------------------------------- |
|
1 |
pound |
extra lean ground beef |
|
1 |
whole |
egg |
|
1/2 |
cup |
bread crumbs -- plain |
|
1 |
small |
onion -- finely diced |
|
1/4 |
cup |
2% milk |
|
1/4 |
teaspoon |
seasoned pepper |
|
1/4 |
teaspoon |
seasoned salt |
|
31 |
ounces |
low sodium kidney beans -- canned -- drained |
|
16 |
ounces |
fat-free refried beans |
|
4 |
ounces |
green chilies -- drained & diced |
|
14 1/4 |
ounces |
no salt added stewed tomatoes -- drained & diced |
|
4 |
ounces |
mushroom -- sliced |
|
1 |
medium |
onion -- diced |
|
1 |
clove |
garlic -- minced |
|
1/4 |
cup |
molasses |
|
1/4 |
cup |
packed brown sugar |
| Mix beef, egg, milk, bread crumbs, salt, pepper and onion. Shape into 16
large meatballs. Brown well in large skillet.
Mix rest of ingredients together well in a 2 quart casserole dish. Top with the meatballs. Bake, uncovered, in a 350°F oven for 50 minutes.
Makes 8 servings. |
Per Serving: 395 Calories; 11g Fat (25.6% calories from fat); 22g Protein; 52g Carbohydrate; 10g Dietary Fiber; 63mg Cholesterol; 394mg Sodium. Exchanges: 2 Grain (Starch); 2 Lean Meat; 1 1/2 Vegetable; 0 Non-Fat Milk; 1 Fat; 1 Other Carbohydrates. |