Recipe By :JoAnna Lund Serving Size : 6 Preparation Time :0:00 Categories : Beef
Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 cup Carnation nonfat dry milk powder 2/3 cup water 1/4 cup Heinz Light Harvest Ketchup or any reduced sodium ketchup 1/8 teaspoon black pepper 2 teaspoons Worcestershire sauce 1/2 cup quick oats 16 ounces ground lean turkey or beef 1 cup sliced onion 2 cups sliced carrots 1 1/2 cups sliced celery 2 cups sliced raw potatoes 2 teaspoons dried parsley flakes
Preheat oven to 375 degrees F. Spray 8-by-12-inch baking dish with butter-flavored cooking spray. In a large bowl, combine dry milk powder, water, ketchup, black pepper, Worcestershire sauce, and oats. Add meat. Mix well to combine. Pat mixture into center of prepared baking dish.
In a large bowl, combine onion, carrots, celery, potatoes, and parsley flakes. Evenly arrange vegetables around meatloaf. cover and bake for 1 hour. Uncover and continue baking for 10 minutes or until vegetable are tender. Place baking dish on a wire rack and let set for 5 minutes.
Cut meatloaf on a plate and spoon 1 cup vegetables next to it. Makes 6 servings.
Serving size (1 slice and 1 cup vegetables) According to the cookbook: Per serving: 227 Cal, 7g Fat, 18g Pro, 23g Carb, 258mg Sod, 132mg Calc, 3g Fib
16oz ground 90% lean turkey or beef 6Tablespoons (1½oz)dried fine bread crumbs ½ cup finely chopped onion ½ cup finely chopped green bell pepper ½ cup (one 2.5oz jar)sliced mushrooms, drained 1/3 cup (1½ oz)sliced ripe olives 1 ¾ cup (one 15oz can) Hunt's Tomato Sauce* 2 tsp Italian seasoning* ½ tsp pour-able sugar twin ¾ cup (3oz)shredded Kraft reduced-fat mozzarella cheese
Place a small custard cup in center of a deep-dish 9" glass pie plate or use microwave ring mold. Spray pie plate with olive oil-flavored cooking spray. In a large bowl, combine meat, bread crumbs, onion, green pepper, mushrooms, olives, ½ cup tomato sauce, & 1 tsp Italian seasoning. Mix well to combine. Evenly spread meat mixture into pie plate. Stir remaining 1 tsp Italian seasoning & Sugar Twin into remaining tomato sauce. Spread sauce mixture evenly over meat mixture. Microwave on HIGH(100% power) for 10 min. Sprinkle mozzarella cheese evenly over top. Turn dish & continue microwaving on HIGH an additional 8 min. Place pie plate on a wire rack & let set for 5 min. Cut into 6 servings.
Each serving equals: HE: 2 2/3 protein 1 2/3 vegetable 1/3 bread ¼fat
16 oz extra lean ground beef or turkey 1 1/2 cups cooked rice 1 (10 3/4 oz) can Healthy Request Tomato Soup 1 teaspoon dried parsley flakes 1 teaspoon dried onion flakes
In a large bowl, combine meat, rice 1/2 cup tomato soup, parsley flakes & onion flakes. Pat mixture into a microwavable baking ring. Evenly spoon remaining tomato soup over top. Microwave on HIGH (100% power) for 14 minutes. Let set for 5 minutes. Cut into 6 servings.
Serves 6 HE: 2 Pr, 1/2 Br, 1/4 Sl, 10 OC 183 calories, 7 gm Fa, 14 gm Pr, 16 gr Ca, 260 mg So, 4 mg Cl, 1 gm Fi Diabetic: 2 Mt, 1 St/Ca Hint: 1 cup uncooked instant rice usually cooks to about 1 1/2 cups.
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