High-low meat loaf
8 servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| ⅔ | cup | Bulgur |
| 1 | teaspoon | Canola or vegetable oil |
| 1 | Onion(s), chopped | |
| 2 | Garlic clove(s), minced | |
| 1 | large | Egg |
| 2 | larges | Egg whites |
| 1½ | pounds | Lean ground beef |
| 2 | cups | Fresh whole-wheat |
| Breadcrumbs | ||
| 1 | can | (8oz) tomato sauce |
| ¼ | cup | Parsley, chopped |
| 1½ | cup | Cider vinegar |
| 1 | tablespoon | Dijon mustard |
| 1½ | teaspoon | Salt |
| 1 | teaspoon | Dried thyme |
| 1 | teaspoon | Dried basil |
| 1 | teaspoon | Dried oregano |
| ¾ | teaspoon | Black pepper |
Directions
In a small bowl, combine bulgur with 1 cup water and let soak for 30 min or until the bulgur is tender and the water is absorbed.
Preheat oven to 350 F. Lightly coat a large baking dish or cookie sheet with cooking spray.
Heat oil in a small skillet over low heat and add onions. Saute for 3 min, or until lightly colored. add the garlic and saute for 2 min more. Remove from the heat.
In a large bowl, whisk the egg and egg whites until combined. Add the bulgur, onions, and garlic, and the remaining ingredients. Use a rubber spatula or your hands to mix thoroughly.
Shape the meat loaf mixture into an oval loaf and place in the prepared pan. Bake for 45 min to 1 hour, or until the internal temperature is 160 F. Let stand for 10 min before slicing.
Note: To release the most flavor from the dried herbs, crush them between your fingers.
eating Well Recipe Rescue Cookbook ISBN 1-884943-01-2 pg 144