Vegetable Meat Pie
This is the type if meat pie that Cliff would gladly eat on a regular basis. It's a first cousin to meatloaf.
Serves 6
16 ounces ground 90% lean turkey or beef
1/2 cup finely-chopped onion
3/4 cup crushed Corn Chex (1 1/2 ounces)
1 1/2 teaspoons JO's Chili Seasoning
1 3/4 cup Hunt's Chunky tomato sauce (15 ounce can)*
1 cup canned French style green beans, rinsed and drained (8 ounce can)
1 cup canned diced carrots, rinsed and drained (8 ounce can)
1/2 cup frozen peas
1/2 cup frozen whole kernel corn
1 tablespoon Brown Sugar Twin
1 teaspoon dried parsley flakes
1 teaspoon dried onion flakes
Preheat oven to 350 degrees. In a large bowl, combine meat, onion, crushed Corn Chex, JO's Chili Seasoning, and 1/2 cup tomato sauce. Add green beans, carrots, peas and corn. Mix well with hands to combine. Pat mixture into a deep-dish 9 inch pie plate. Bake 30 minutes. In a small bowl, combine remaining 1 1/4 cups tomato sauce, Brown Sugar Twin, parsley flakes and onion flakes. Spread mixture evenly over meat mixture. Continue baking 30 to 35 minutes. Let set 5 minutes before cutting. Cut into 6 pieces.
Each serving equals:
HE: 2 Protein, 2 Vegetable, 2/3 Bread, 1 Optional Calorie
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179 Calories, 7gm Fat, 15gm Protein, 14gm Carbohydrate,
276mg Sodium, 2gm Fiber
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DIABETIC: 2 Protein, 1 Vegetable, 1/2 Starch
"Healthy Exchanges Food Newsletter, March 1995 pg. 6"
