Salsa Meat Loaf
Nothing says comfort food more than a piping hot slice of meat loaf served with mashed potatoes and gravy. Of course, the fat in a slice of meat loaf alone amounts to about 17 grams, even when you use lean ground beef. To lighten it, this uses extra-lean ground beef, rolled oats and vegetables for increased fibre plus a salsa topping instead of the usual high-sugar ketchup or chili sauce. Cooking the loaf free form on a baking sheet drains away the fat, which results in only 206 calories and 7 grams of fat per serving.
Servings: 8
Ingredients:
Salsa Meat Loaf Photography by Yvonne Duivenvoorden
| Nutritional Info | |
| Per serving: about | - |
| cal | 206 |
| pro | 22 g |
| total fat | 7 g |
| sat. fat | 3 g |
| carb | 12 g |
| fibre | 2 g |
| chol | 47 mg |
| sodium | 382 mg |
| % RDI: | - |
| calcium | 3% |
| iron | 19% |
| vit A | 25% |
| vit C | 7% |
| folate | 7% |
-
4 egg whites (or 1/2 cup/125 mL pasteurized egg whites)
1 cup (250 mL) large-flake rolled oats
1 onion, grated
1 cup (250 mL) grated zucchini
3/4 cup (175 mL) grated carrot
4 cloves garlic, minced
1 tsp (5 mL) Worcestershire sauce
3/4 tsp (4 mL) salt
1/2 tsp (2 mL) each dried thyme and pepper
1-1/2 lb (750 g) extra-lean ground beef
1/2 cup (125 mL) salsa
Preparation:
In bowl, whisk egg whites lightly; stir in oats, onion, zucchini, carrot, garlic, Worcestershire sauce, salt, thyme and pepper. Mix in beef.
Place on greased rimmed baking sheet; form into 13-inch (33 cm) long by 2-inch (5 cm) high oval loaf. Bake in 350°F (180°C) oven until browned, about 40 minutes. Spread salsa over top; bake until meat thermometer registers 170°F (77°C), about 20 minutes.
Additional Information
Source
Canadian Living Magazine: October 2004
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