Classic meat loaf - lf

6 Servings

Ingredients

Quantity Ingredient
Vegetable cooking spray
1 cup Finely chopped onion
1 cup Finely chopped carrot
1 cup Finely chopped zucchini
2 teaspoons Minced garlic
½ cup Chopped parsley
½ cup Low-salt ketchup
1 tablespoon Worcestershire sauce
½ teaspoon Salt
¼ teaspoon Pepper
12 ounces Extra lean ground beef - 10%fat
¾ cup Bulgur; soaked in
2¼ cup Boiling water; for 20mins; drained
½ cup Egg substitute - or 2-lg eggs
¼ cup Low-salt ketchup

Directions

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 ½ 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, ½ cup bulgur, whole eggs. Modified [240 cals, 7g fat, 27%cff]. Mail from kitpath@... 11/17/98.

Recipe by: Woman's Day 9/98 : Christine Makuch (Healthy Cook) / mod Posted to EAT-LF Digest by kitpath@... on Nov 17, 1998, converted by MM_Buster v2.0l.

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