High-low meat loaf

Yield: 8 servings

Measure 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

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

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