1/2 cups of cooked broccoli
1/4 cup of cooked rice
1/4 cup of cream of mushroom soup (prepared with skim milk)
1 ounce of Cheez Whiz
2 ounces of browned ground chuck
Dash of onion powder
Mix all ingredients together in a small glass casserole dish. Cover with waxed paper. Bake in microwave oven for 4 minutes at full power. OR, bake in an oven at 350 degrees for 25 to 30 minutes. The recipe can be increased easily to four servings for a family.
Yields 1 serving. Exchanges: 1 vegetable, 1 bread, 1 fat and 3 lean meat. Calories = 310.
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