Meat Loaf With Glazed Vegetables - 16g Carbs, 3g Fiber, 6g Sugar
From: Canadian Living Magazine: January 2012
By Amanda Barnier and The Test Kitchen
Meat loaf is a popular comfort food not only because it's quick
and easy to toss together but also because it's hearty and always
delicious – especially this one with its glossy vegetable topping.
Preparation time: 30 minutes
Total time: 2 hours
Servings: 8
1 Tbsp (15 mL) olive oil
1 red onion, diced
1 carrot, diced
1 small eggplant, diced
1 zucchini, diced
1 sweet red pepper, diced
3 cloves garlic, minced
1 cup (250 mL) bottled strained tomatoes, (passata)
1/4 cup (60 mL) red wine vinegar
1 1/2 lb (680 g) extra-lean ground beef
2 eggs
1/2 cup (125 mL) chopped fresh parsley
1/2 cup (125 mL) large-flake rolled oats
1/4 cup (60 mL) milk
3/4 tsp (4 mL) salt
1/2 tsp (2 mL) pepper
In skillet, heat oil over medium heat; cook onion, carrot and eggplant, stirring occasionally, until onion is softened, about 8 minutes.
Add zucchini, red pepper and garlic; cook until tender, about 6 minutes. Stir in tomatoes and 2 tbsp of the vinegar. Set aside.
In large bowl, mix together beef, eggs, parsley, rolled oats, milk, salt, pepper, remaining vinegar and half of the vegetable mixture. Press into 9 x 5-inch (2 L) loaf pan; spread remaining vegetable mixture over top.
Bake in 350 degrees F (180 degrees C) oven until digital rapid read
thermometer inserted into center reads 160 degrees F (71 degrees C),
about 1 1/4 hours. Tent with foil and let stand for 10 minutes before
slicing.
Servings: 8
Nutrition per Serving:
246 Calories, 10g Total Fat, 4g Sat Fat,94mg Cholesterol, 22g Protein, 16g Carbs, 3g Dietary Fiber, 6g Sugar, 358mg Sodium, 582mg Potassium
| Reply via web post | Reply to sender | Reply to group | Start a New Topic | Messages in this topic (1) |
