1-2-3-4 CASSEROLE

This may not look like a diabetic meal at first glance but read the nutritional info below. There are over half as many proteins as carbs which is excellent for diabetics.  An easy meal for a busy day.

1 lb 90% lean ground beef

2 onions, sliced
3 carrots, sliced thin
1/2 tsp salt
1/4 tsp freshly ground black pepper
1 cup cold water
1/2 tsp cream of tartar
4 medium-size potatoes, unpeeled and sliced thin
1 can (14.5-oz) 98% fat-free cream of mushroom soup
1/4 cup fat-free milk
1/2 tsp salt
1/8 tsp pepper

Lightly spray a 4-quart slow cooker with nonstick cooking spray. Layer in the following order: ground beef, onions, carrots, 1/2 teaspoon of salt and the 1/4 teaspoon of pepper.

Dissolve the cream of tartar in the water in a bowl large enough to hold the potatoes. Place the potatoes in the water and toss to wet all; drain.

Combine the soup and milk; toss with the potatoes. Add the remaining salt and pepper. Layer potatoes over the other ingredients in the slow cooker.

Place lid on cooker and cook on low for 7 to 9 hours.

Yield: 8 servings

Per serving: 216 calories, 7 gr fat (2.5 sat), 24 g carbs, 15 gr protein, 6 gr sugar, 3 gr fiber

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