CALIFORNIA BEEF BAKE
serves 6

8-ounces ground 90% lean turkey or beef
1/2 cup chopped onion
1 (16-ounce) pkg frozen carrot, broccoli, and cauliflower blend, cooked and drained
1 1/2 cups hot cooked noodles, rinsed and drained
3 T. all-purpose flour
1 1/2 cups (12-ounce can) evaporated skim milk
1/2 cup Kraft shredded reduced-fat Cheddar cheese
1/8 tsp. black pepper
1/2 tsp. pizza seasoning

Preheat oven to 350 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a large skillet sprayed with butter-flavored cooking spray, brown meat and onion. Add vegetables and noodles. Lower heat. Simmer 5 minutes. Meanwhile, in a covered jar, combine flour and evaporated milk. Shake well to combine. Spray a medium saucepan with butter-flavored cooking spray. Pour milk mixture into saucepan. Cook until mixture starts to thicken. Add Cheddar cheese, black pepper and pizza seasoning. Continue to cook until cheese melts. Add cheese mixture to meat mixture. Mix well and pour mixture into prepared pan. Bake 20-25 minutes. Place baking dish on a wire rack and let set 5 minutes. Cut into 6 servings.

HINT: 1 1/4 cups uncooked noodles usually cooks to 1 1/2 cups.

Each serving equals:

HE: 1 1/2 protein, 1 1/2 vegetable, 3/4 bread, 1/2 skim milk

217 calories, 5gm fat, 17gm protein, 26gm carbohydrate, 188mg sodium, 2gm fiber

DIABETIC: 1 1/2 Meat, 1 1/2 Vegetable, 1 Starch, 1/2 Skim Milk