Meat and Mushroom Pub Pie Dinner

december 98

Meat and Mushroom Pub Pies

(makes 4 servings)

1/2	frozen puff pastry sheet (one-fourth of a 17 1/4-ounce, 525 g, package), defrosted
1	pound (480 g) ground beef sirloin
6	ounces (180 g) mushrooms, sliced
1 1/2	cups frozen chopped onion
2	teaspoons (10 ml) crushed dried thyme
2	tablespoons (18 g) all-purpose flour
1 1/2	cups (360 ml) fat-free low-sodium canned beef broth
1	tablespoon (15 ml) bottled steak sauce
1/2	cup (72 g) frozen peas, rinsed with cold water and drained

Preheat oven to 450°F (230°C), Gas Mark 8. On a lightly floured surface, roll out pastry to 6-inch (15 cm) square. Using a sharp knife, cut into twelve 1/2-inch strips.
In a heavy skillet over medium-high heat, brown beef, mushrooms, and onion until beef is no longer pink, about 5 minutes. Sprinkle mixture with thyme and flour. Add beef broth and steak sauce; cook, stirring, for 5 minutes. Stir in peas. Spoon mixture into individual casserole dishes about 5 inches (12.5 cm) in diameter.
Arrange two pastry strips in a wide X over each casserole. Place a third strip across the center. Press overhangs firmly to sides of casseroles to seal.
Bake until pastry is puffed and golden brown, about 12 minutes.

Per serving:	430 calories (47% calories from fat), 29 g protein, 22 g total fat (5.8 g saturated fat), 28 g carbohydrate, 3 g dietary fiber, 41 mg cholesterol, 219 mg sodium
Diabetic exchanges:	3 lean protein, 2 carbohydrate (1 1/2 bread/starch, 1 vegetable), 2 fat

Brussels Sprouts with Lemon and Mustard Crumbs

(makes 4 servings)

1/2	pound (240 g) fresh Brussels sprouts
1/4	teaspoon (1.25 ml) salt (optional)
1	teaspoon (5 g) reduced-fat margarine
1	tablespoon (15 ml) fresh lemon juice
1	teaspoon (5 ml) Dijon mustard
2	tablespoons (14 g) unseasoned dry bread crumbs

Trim the sprouts, pulling off any yellowed or withered leaves. Cut an X in the stem of each sprout. Cook in a large pot of salted (if using) boiling water until just tender, about 10 to 12 minutes. Drain.
In a large skillet, melt margarine over medium heat. Add lemon juice, mustard, and Brussels sprouts. Sprinkle with bread crumbs and toss to coat evenly. Serve hot.

Per serving:	45 calories (18% calories from fat), 2 g protein, 1 g total fat (0.2 g saturated fat), 8 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 86 mg sodium
Diabetic exchanges:	1/2 carbohydrate (1 1/2 vegetable)

Strawberry Fool

(makes 4 servings)

4	cups (596 g) fresh strawberries, rinsed and hulled
1	tablespoon (15 ml) spoonable sugar substitute
1/4	teaspoon (1.25 ml) ground nutmeg
2	tablespoons (30 ml) no sugar added strawberry preserves
1/2	teaspoon (2.5 ml) vanilla extract
1 1/2	cups (96 g) light Cool Whip® topping

Finely chop 2 cups of the berries. Place in a small saucepan with the sugar. Heat over medium-high heat until berries begin to juice and sugar is dissolved, about 4 minutes. Remove from stove and transfer to a bowl. Stir in nutmeg, strawberry preserves, and vanilla extract. Place bowl in the freezer until time for dessert). Slice remaining strawberries and set aside.
When ready to serve, stir sliced strawberries into cooled strawberry mixture and fold in the Cool Whip®. Spoon into stemmed dessert dishes or glass goblets.

Per serving:	109 calories (24% calories from fat), 1 g protein, 3 g total fat (2.6 g saturated fat), 18 g carbohydrate, 4 g dietary fiber, 0 cholesterol, 3 mg sodium
Diabetic exchange:	1 carbohydrate (fruit), 1/2 fat

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