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Vegetable and Meat Loaf |
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Serves: 6
Print this Recipe
1 1/2 pounds ground round steaks, lean
1/2 cup wheat bread crumbs, soft (made in blender)
1/2 cup carrots, shredded
1/4 cup celery, thinly sliced
1/2 onion, minced
1/4 cup green bell peppers, chopped
1 egg, slightly beaten
1 bunch spinach (small) fresh, cleaned, stemmed, and chopped (1/2 pound)
2 teaspoons worcestershire sauce
1/2 teaspoon dry mustard
1/2 teaspoon black pepper, freshly ground
2 tablespoons parsley, fresh, minced
1/4 cup tomato purée
1 16-ounce can tomatoes, whole
1 teaspoon basil leaves
Using lean ground round instead of ground beef decreases the amount of fat and calories, especially when cooked in the manner described below. Use a baster to siphon off the liquefied fats and juices that collect in the pan during cooking. More fiber, less meat!
1. Preheat oven to 350ºF.
2. Combine all ingredients except tomato puree, tomatoes, and basil. Shape into a loaf. Place in shallow baking dish. Pour puree over and bake for 1 hour or until done.
3. Whirl the tomatoes briefly in a blender or food processor. There should still be some small lumps of tomato. Add the basil. Transfer to a small saucepan and simmer, uncovered, for 10-15 minutes. Serve the sauce separately.
4. Lift meat loaf out of drippings with 2 large spatulas. Cut into 6 equal portions. They will be approximately ¾ cup in volume.
Food exchanges per serving: 3 lean MEAT, 1 VEGETABLE
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