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MCR: Meatball Stew

Source of Recipe

Carol - at Barbo's Diet Kitchen
MCR Meatball Stew
WW Points
Exchanges

16 oz. ground 90 % lean turkey or beef
6 T. (1 1/2 oz.) dried fine bread crumbs
2 T. dried onion flakes
2 T. water
1 (10 3/4-oz.) can Healthy Request Tomato Soup
1 tsp. dried parsley flakes
2 cups (one 16-oz. can) sliced carrots, rinsed and drained
3/4 cup frozen peas, thawed
1 cup (one 8-oz. can) small white onions, rinsed and drained
10 oz. (one 16-oz. can) whole white potatoes, rinsed and drained

In a large bowl, combine meat, bread crumbs, onion flakes, water and 2 T. tomato soup. Mix well to combine. Shape into 12 meatballs and arrange in a 9-inch glass pie plate. Cover and microwave on ROAST (80% power) for 9 to 12 minutes, turning dish after 5 minutes.

In a 9-by-13-inch glass baking dish, combine remaining tomato soup and parsley flakes. Stir in carrots, peas and onions. Cut potatoes in half and add to soup mixture. Gently stir in meatballs.

Microwave on BAKE (60% power) for 15 to 20 minutes, stirring gently after 10 minutes. For each serving, place 2 meatballs on a plate and evenly spoon about 1 cup stew mixture over top.

HINT: Thaw peas by placing in a colander and rinsing under hot water for one minute.

Each serving equals: 235 calories, 7 gm Fat, 17 gms Protein, 26 gms Cholesterol, 304 mg. Sodium, 49 mg. Calcium, 4 gms Fiber ++++ Exchanges: 2 Meat, 1 Starch, 1 Vegetable. ++++ WWP: 4