Broccoli Casserole

1/2 c. cooked broccoli 1/4 c. cooked rice

1/4 c. cream of mushroom soup (prepared with skim milk)

1 oz. Cheez Whiz

2 oz. 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.


2 lb. sweet potatoes, cooked or 2 lb. vacuum packed sweet potatoes

2 tbsp. margarine, melted

1/2 tsp. ground cinnamon

16 dried apricot halves

Fresh orange slices

Arrange the sweet potatoes in a shallow baking dish. Combine the margarine and cinnamon. Pour over the potatoes. Arrange the apricot halves on top. Cover the dish and bake at 425 degrees for about 15 minutes. Add orange slices and serve. 4 servings. Exchanges: 1 bread, 1 fruit, 1 fat; calories: 185; carbohydrates: 23 gm; protein: 3 gm; fat: 7 gm; sodium: 79 mg.

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