Not-meat Loaf
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Eggs | Vegetarian | New, Vegtime6 | 8 | Servings |
INGREDIENTS
| 2 | c | Sliced mushrooms, about 5 |
| oz | ||
| Such as white or cremini | ||
| 2 | Onions, sliced 2 cups | |
| 2 | c | Cooked brown rice |
| 2/3 cup raw | ||
| 2 | c | Cooked lentils, 1 cup raw |
| 1 | c | Ketchup |
| 1/3 | c | Low-fat firm tofu, 2 1/2 |
| oz. | ||
| 1/3 | c | Low-sodium tamari sauce |
| 2 | T | Granulated onion |
| 1 | t | Granulated garlic |
| 1/2 | c | Egg whites |
| about 4 large whites | ||
| OR nonfat egg substitute | ||
| 1 | c | Old-fashioned rolled oats |
| 2 | Carrots, grated | |
| 1 cup | ||
| 1/2 | c | Mashed potato flakes |
| 1 | T | Chopped fresh thyme |
| OR 1/4 tsp. dried | ||
| 1/2 | t | Sea salt |
| Ground black pepper, to | ||
| taste |
INSTRUCTIONS
SERVINGS OVO-LACTO If possible, start this "meat" loaf two days ahead. That way, you can cook the rice and lentils one day, assemble and bake the loaf the next day and let the finished loaf rest in the refrigerator for 24 hours-this makes it easier to cut neat, even slices. Ideal accompaniments are mashed potatoes and a mix of freshly steamed vegetables. Leftovers make great sandwiches. Line bottom of 9 x 5-inch loaf pan with parchment paper. Spray sides of pan with cooking spray. (Parchment makes unmolding easier, but if you want to skip unmolding and cut loaf right in the pan, just spray bottom and sides of the pan well.) Preheat oven to 350F. Rinse mushrooms but don't dry them-the water will add needed moisture during sauteing. Spray large skillet with cooking spray. Add mushrooms and onions and cook over low heat until very tender, stirring occasionally, 10 to 12 minutes. In food processor, combine mushroom and onion mixture, rice, lentils, 3/4 cup of ketchup, tofu, tamari sauce, granulated onion and garlic and process until smooth. Add egg whites and process again. Transfer to large bowl. Add oats, carrots, potato flakes, thyme, salt and pepper and mix well. Place mixture in prepared pan, smoothing top. Using knife, cut x-shaped groove in top of loaf, Spread remaining 1/4 cup of ketchup over top. Bake until firm, about 1 1/2 hours. Cool completely, then cover and refrigerate overnight-chilling gives loaf the best texture. To unmold, invert loaf onto serving plate and remove parchment. Cover with another plate, then turn over so loaf is right side up. To serve, spray baking sheet with cooking spray. Slice loaf and place slices on prepared baking sheet. Cover with foil and bake at 350F until heated through, 15 to 20 minutes. Serve hot. Recipes excerpted from The Taste for Living Cookbook by Beth Ginsberg and Mike Milken (Time Life, 1998). PER SERVING: 241 CAL.; 13G PROT.; 2G TOTAL FAT (0 SAT. FAT); 45G CARB.; 0 CHOL.; 739MG SOD.; 6G FIBER Converted by MC_Buster. By Kathleen <schuller@ix.netcom.com> on Apr 05, 1999. Recipe by: Vegetarian Times Magazine, April 1999, page 66 Converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 549
Calories From Fat: 23
Total Fat: 2.7g
Cholesterol: 0mg
Sodium: 463.8mg
Potassium: 821mg
Carbohydrates: 113g
Fiber: 20.4g
Sugar: 11g
Protein: 22.8g