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Back to Proteins
Quick and easy. Made with orzo, a pasta that is similar to rice in appearance. If orzo is not available, substitute
long grain white rice, not instant type. Other substitutions can include the elimination of the dry soup mix (lowering
the sodium by 350 mg per serving) and using double the amount of boullion cubes - if low sodium bouillion is available it
reduces the sodium by another 350 mg.
Using ground turkey or extra lean ground beef can make this a healthy meal.
Ingredients:
1 1/2 pounds hamburger, browned and drained
9 cups water
1 8 ounce can tomato sauce
1 package dry onion soup mix
1 can, about 15 ounces, stewed tomatoes, with liquid
4 beef bouillion cubes
1 cup orzo or rice
1 16 ounce package frozen mixed vegetables
Procedure:
Add everything except the orzo and frozen vegetables, to a large pot and bring to a boil. Cook for 15 to 20 minutes
at a slow boil and then add the orzo and frozen vegetables. Bring back to a slow boil and cook another 10 to 15 minutes.
Serving Size: 1 cup
232 calories, 15.2 g protein, 19 g fat (7.4 g saturated fat), 26 g carbohydrate, 944 mg sodium, 58 mg cholesterol
Diabetic Exchange - 2 protein, 3 fat, 2 starch/bread
About 10 servings
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