Classic meat loaf - lf
6 Servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| Vegetable cooking spray | ||
| 1 | cup | Finely chopped onion |
| 1 | cup | Finely chopped carrot |
| 1 | cup | Finely chopped zucchini |
| 2 | teaspoons | Minced garlic |
| ½ | cup | Chopped parsley |
| ½ | cup | Low-salt ketchup |
| 1 | tablespoon | Worcestershire sauce |
| ½ | teaspoon | Salt |
| ¼ | teaspoon | Pepper |
| 12 | ounces | Extra lean ground beef - 10%fat |
| ¾ | cup | Bulgur; soaked in |
| 2¼ | cup | Boiling water; for 20mins; drained |
| ½ | cup | Egg substitute - or 2-lg eggs |
| ¼ | cup | Low-salt ketchup |
Directions
VEGETABLES
SEASONINGS
MAIN INGREDIENTS
OPTIONAL TOPPINGS
Heat oven to 350F. Have ready a 13 x 9-in. baking dish and larger roasting pan.
Coat a large nonstick skillet with vegetable oil spray. Add vegetables and saute until slighty browned. Let cool. Stir in Seasonings and Main Ingredients. Shape mixture, in baking dish, allowing a ½ inch gap between the loaf and the pan. Set dish in roasting pan and add Topping. Place in oven; add boiling water to come halfway up sides of baking dish. Bake until center of loaf registers 160F on an instant-read thermometer. Remove dish from roasting pan. Drain if necessary. Let loaf stand 5 minutes before slicing.
RECIPE NOTES: Original [245 cals, 10g fat, 37%] by using 16oz beef, ½ cup bulgur, whole eggs. Modified [240 cals, 7g fat, 27%cff]. Mail from kitpath@... 11/17/98.
Recipe by: Woman's Day 9/98 : Christine Makuch (Healthy Cook) / mod Posted to EAT-LF Digest by kitpath@... on Nov 17, 1998, converted by MM_Buster v2.0l.