Beef and Artichoke Casserole (Diabetic)

Ingredients:

3/4 pound 95% lean ground beef
1/2 cup sliced mushrooms
1/4 cup chopped onion
1 clove garlic, minced
1 can (14 ounces) artichoke hearts, drained and chopped
1/2 cup dry bread crumbs
1/4 cup (1 ounce) grated Parmesan cheese
1 tablespoon chopped fresh rosemary leaves
or  1 teaspoon dried rosemary
1 1/2 teaspoons chopped fresh marjoram
or 1/2 teaspoon dried marjoram
Salt and black pepper
3 Egg Whites

Method:

Preheat oven to 400°F. Spray 1-quart casserole with nonstick cooking spray.
Brown beef 6 to 8 minutes in medium skillet over medium-high heat, stirring to break up meat. Drain fat. Add mushrooms, onion, and garlic; cook and stir 5 minutes or until tender.
Combine ground beef mixture, artichokes, bread crumbs, cheese, rosemary, and marjoram; gently mix. Season with salt and pepper
Beat egg whites in medium bowl with electric mixer at high speed until stiff peaks form; fold into ground beef mixture. Spoon into prepared casserole.
Bake 20 minutes or until edges are lightly browned.

Yield: 4 servings.

Helpful Hints:

Serving size: 1/4 total recipe.

Nutrition Facts Per Serving:

 Calories:  260
Carbohydrates:  24 g
protein:  28 g
Fat:  7 g
Saturated Fat:  3 g
Cholesterol:  55 mg
Sodium:  330 mg
Fiber: 9 g
 
Exchanges per serving:

 1/2 Bread/Starch, 21/2 Vegetable, 3 Meat.

 


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