Yield: 8 servings
|1 teaspoon||Canola or vegetable oil|
|2||Garlic clove(s), minced|
|2 larges||Egg whites|
|1½ pounds||Lean ground beef|
|2 cups||Fresh whole-wheat|
|1 can||(8oz) tomato sauce|
|¼ cup||Parsley, chopped|
|1½ cup||Cider vinegar|
|1 tablespoon||Dijon mustard|
|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