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Healthy Exchanges

A Guide to Posting in Your SparkTeam Forum

  FORUM:   Recipes
TOPIC:   Tiny But Mighty Meatloaf 


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Author: Message: Sorting Last Post on Top


ANNINSD
Posts: 5,801
6/14/08 10:58 P

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Tiny But Mighty Meatloaf serves 2 -- MICROWAVE
From Dec. 1997 newsletter
and Two at the Table special 2004 newsette

8 oz. extra lean gr. sirloin beef or turkey breast
1 slice white reduced calorie bread, torn into tiny pieces
2 tabl. f/f milk
1 tsp. dried onion flakes
1/4 cup reduced sodium ketchup (divided)
1/8 tsp. dried minced garlic
1/8 tsp. black pepper
1 tsp. Worcestershire sauce

In a medium bowl, combine meat, bread, milk, onion flakes, 2 tabl. ketchup, garlic, blk.pepper, and Worcestershire sauce. Mix well to combine. Pat mixture into a 6 1/2 x 4 glass loaf pan. Microwave on HIGH (100% power) for 3 min., turning pan after 2 min. Spread remaining 2 tabl. of ketchup over top. Continue to microwave on HIGH for 2 - 3 min. Let set for 2 min. Divide into 2 servings.

Each serving equals:
HE: 3 protein, 1/4 bread, 1/4 slider, 15 opt calories

209 calories, 9g fat, 22g protein, 10g carbo, 430mg sodium, 33mg calcium, 1g fiber

Diabetic: 3 meat, 1/2 starch/carbo

Ann in San Diego


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