Smothered Steak and Onions

16 ounces ground 90% lean turkey or beef
1/4 teaspoon black pepper
1 (14 1/2 ounce) can beef broth, divided
6 tablespoons (1 1/2 ounces) dried fine bread crumbs
2 cups sliced onion
3 tablespoons all-purpose flour

In a large bowl, combine meat, black pepper, 1/4 cup beef broth, and bread crumbs. Mix well with hands to combine. Using a 1/3 cup measure as a guide, form 6 patties.

Place patties in a large skillet sprayed with butter-flavored cooking spray and brown on both sides. Layer onions evenly over browned patties.

In a covered jar, combine remaining 1 1/2 cups beef broth and flour. Shake well to combine. Pour broth mixture evenly over onion. Lower heat. Cover and simmer 20 to 25 minutes. For each serving, place 1 patty on plate and evenly spoon onion sauce over top. Freezes well.

Yields 6 servings.

Serving size (1 patty plus 1/6 sauce)

Per serving: 179 Cal, 7g Fat, 16g Pro, 13g Carb, 384mg Sod, 1g Fib Healthy Exchanges: 2 Protein, 2/3 Vegetable, 1/2 Bread, 6 Opt. Cal.

Diabetic Exchanges: 2 Meat, 1/2 Vegetable, 1/2 Starch

4 WW points

Source: The Diabetic's Healthy Exchange Cookbook by JoAnna M. Lund