Yield: 6 servings
|½ pounds||Extra-lean ground beef;|
|6 mediums||Baking potatoes;|
|¼ cup||Onion; chopped|
|3 tablespoons||All-purpose flour;|
|2 cups||Skim milk;|
|1 tablespoon||Prepared mustard;|
|⅛ teaspoon||Hot pepper sauce;|
|3 cups||Frozen cut broccoli;|
|¾ cup||Cheddar cheese; shredded reduced-fat|
MICROWAVE DIRECTIONS: Remove any package or wrappers from ground beef.
Place beef on microwave-safe plate. Microwave on defrost for 3 to 4 minutes or until toothpick inserted in beef meets little resistance, turning beef over once during defrosting. Pierce potatoes with fork.
Place in ungreased 13x9" (3-quart) microwave-safe dish. Microwave on high for 24 to 28 minutes or until tender, turning potatoes over halfway through cooking. Wrap in foil; let stand 5 minutes.
Meanwhile, in a large nonstick skillet or saucepan cook ground beef, onion, salt and pepper over medium-high heat until beef is no longer pink; drain. Stir in flour; add milk, mustard and hot pepper, stirring constantly. Add broccoli; bring to boil, stirring constantly. Cook and stir until thickened. Reduce heat to medium-low; simmer uncovered for 5 to 8 minutes or until broccoli is tender.
Reserve 2 tablespoon cheese; stir remaining cheese into sauce until melted. Remove foil from potatoes cut each in half lengthwise, cutting to but not through the bottom of potatoes. Mash slightly with fork. Pour beef and broccoli mixture over potatoes; sprinkle with reserved cheese. Dietary Exchanges per serving: 2-½ STARCH EXCHANGES; + 1-½ MEDIUM-FAT EXCHANGES + 1 VEGETABLE EXCHANGE; CAL: 320; PRO: 20g; CAR: 48g; CHO: 35g; Source: Fast and Healthy Magazine, Nov/Dec 28, 1994 Brought to you and yours via Nancy O'Brion and her Meal-Master Submitted By NANCY O'BRION On 11-07-94