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Presto Stew & Garlic Mashed Potatoes Recipe

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To lighten up this recipe, I use ground turkey breast and fat-free gravy. This hearty stew is also good served over your favorite pasta, biscuits or leftover mashed potatoes. Mary Tallman - Arbor Vitae, Wisconsin
TOTAL TIME: Prep/Total Time: 30 min.
MAKES:4 servings
TOTAL TIME: Prep/Total Time: 30 min.
MAKES: 4 servings

Ingredients

  • 1 pound lean ground beef (90% lean)
  • 1/4 cup chopped onion
  • 1 can (14-1/2 ounces) diced tomatoes, drained
  • 1 jar (12 ounces) fat-free beef gravy
  • 1 cup frozen mixed vegetables
  • 1/2 teaspoon dried marjoram
  • 1/2 teaspoon pepper
  • POTATOES:
  • 1 cup water
  • 1/2 cup fat-free milk
  • 1 tablespoon butter
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon pepper
  • 1-1/3 cups mashed potato flakes
  • 1 tablespoon minced fresh parsley

Nutritional Facts

1 cup stew with 1/2 cup potatoes equals 368 calories, 11 g fat (5 g saturated fat), 71 mg cholesterol, 751 mg sodium, 39 g carbohydrate, 5 g fiber, 27 g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1/2 fat.

Directions

  1. In a large nonstick skillet, cook beef and onion over medium heat until meat is no longer pink; drain. Stir in the tomatoes, gravy, vegetables, marjoram and pepper. Bring to a boil. Reduce heat; cover and simmer for 5-8 minutes or until vegetables are tender.
  2. Meanwhile, in a small saucepan, bring the water, milk, butter, garlic powder and pepper just to a boil. Remove from the heat; stir in potato flakes and parsley. Cover and let stand for 5 minutes. Fluff with a fork. Serve with stew. Yield: 4 servings.
Originally published as Presto Stew & Garlic Mashed Potatoes in Healthy Cooking August/September 2008, p49

Nutritional Facts

1 cup stew with 1/2 cup potatoes equals 368 calories, 11 g fat (5 g saturated fat), 71 mg cholesterol, 751 mg sodium, 39 g carbohydrate, 5 g fiber, 27 g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1/2 fat.

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