HAMBURGER VEGETABLE CHOWDER - JOANNA LUND
01/09/2003
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8 ounces extra lean ground turkey or beef
1 cup (one 8-ounce can) stewed tomatoes, undrained
1 cup diced carrots
1/2 cup chopped celery
1/2 cup chopped onion
1-1/2 cups water
1 teaspoon Worcestershire sauce
1/4 cup uncooked barley
1 cup (5 ounces) diced raw potatoes
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper

Spray a pressure cooker container with butter-flavored cooking spray. Brown meat in prepared container. Stir in undrained stewed tomatoes, carrots, celery, and onion. Add water, Worcestershire sauce, uncooked barley, potatoes, parsley flakes, and black pepper. Mix well to combine. Place cover on cooker and bring to LOW pressure over medium heat. Lower heat to stabilize pressure and cook for 15 minutes. Carefully release pressure, remove cover, and stir.

Serves 4 (1-1/4 cups) - Each serving equals:
HE: 1-1/2 Protein, 1-1/2 Vegetable, 1/2 Bread
201 Calories, 5 gm Fat, 13 gm Protein, 26 gm Carb, 222 mg Sodium, 47 mg Calcium, 5 gm Fiber
DIABETIC: 1-1/2 Meat, 1 Vegetable, 1 Starch

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