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Pot Roast Meatloaf
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
Heathy Exchanges: 2 Protein, 1 1/2 Vegetable, 2/3 Bread,
1/3 Skim Milk, 10 Opt. Cal.
Diabetic Exchanges: 2 Meat, 1 Vegetable, 1 Starch/Carbohydrate
Weight Watcher Points: 5
"Make A Joyful Table"
"Healthy Exchanges, Inc., 1999; ISBN 0-399-14527-3"
Ann in San Diego
EASY PIZZA MEATLOAF
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
215 calories-9gm fat-19gm protein-12 gm carbohydrate-
771mg sodium-127mg calcium-2gm fiber
DIABETIC: 2½ meat 2 vegetable
Ann in San Diego
Porcupine Meat Loaf
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.
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.