| CATEGORY |
CUISINE |
TAG |
YIELD |
| Meats, Vegetables, Eggs |
|
Beef, Lowfat, Meatloaf, Eat-lf |
6 |
Servings |
INGREDIENTS
|
|
Vegetable cooking spray |
| 1 |
c |
Finely chopped onion |
| 1 |
c |
Finely chopped carrot |
| 1 |
c |
Finely chopped zucchini |
| 2 |
ts |
Minced garlic |
| 1/2 |
c |
Chopped parsley |
| 1/2 |
c |
Low-salt ketchup |
| 1 |
tb |
Worcestershire sauce |
| 1/2 |
ts |
Salt |
| 1/4 |
ts |
Pepper |
| 12 |
oz |
Extra lean ground beef – 10%fat |
| 3/4 |
c |
Bulgur; soaked in |
| 2 1/4 |
c |
Boiling water; for 20mins; drained |
| 1/2 |
c |
Egg substitute – or 2-lg eggs |
| 1/4 |
c |
Low-salt ketchup |
INSTRUCTIONS
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 1/2 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, 1/2 cup
bulgur, whole eggs. Modified [240 cals, 7g fat, 27%cff]. Mail from
kitpath@earthlink.net 11/17/98.
Recipe by: Woman's Day 9/98 : Christine Makuch (Healthy Cook) / mod
Posted to EAT-LF Digest by kitpath@earthlink.net on Nov 17, 1998, converted
by MM_Buster v2.0l.
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