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

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 350F 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.

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