Wednesday, February 03, 2010

20- Minute Meatball Stew

1 can (11 1/2 ounces) hot-style vegetable juice cocktail
3 tablespoons all-purpose flour
1 can (29 ounces) large-cut mixed vegetables drained
2 1/2 cups beef broth
1 can (14 1/2 ounces stewed tomatoes, undrained and cut up
1/2 teaspoon dried oregano leaves
8 ounces lean ground beef
2 tablespoons plain or seasones fine dry breadcrumbs
2 tablespoons low-fat milk
1/8 teaspoon garlic salt
1 large egg white

In a Dutch oven, whisk together the vegetable juice and flour.  Stir in the mixed vegetables, beef broth, tomatoes, and oregano. Bring to a boil over high heat.

In a small bowl, mix the ground beef, bread crumbs, milk, garlic salt, and egg white.

Drop the meat mixture from a small spoon into the boiling stew. Lower the heat to moderate and simmer, covered, for 6 - 7 minutes or until meatballs are no longer pink in the center, stirring occasionally. Serves 4.

Prep time: 9 minutes  Cooking time: 11 minutes

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