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RECIPES FOR SCORPIO
Mediterranean Meat Loaf



This fabulous meat loaf is moist, tender, and colorful. Keep the fat content low in this recipe by using lean ground beef and refrigerated egg product.


MAKES:
4 servings,
 
CARB GRAMS PER SERVING: 8
 


Nutrition Facts per Serving:

Calories: 256, Protein (gr): 36,
Carbohydrate (gr): 8,
Fat, total (gr): 8,
Cholesterol (mg): 94,
Saturated fat (gr): 3,
Dietary Fiber, total (gr): 2,
Sodium (mg): 449,


Diabetic Exchanges Starch (d.e):

1, Lean Meat (d.e):  5


Ingredients

40 gr ounce jar roasted red peppers drained,
1 1/2 cups soft whole wheat bread crumbs (about 2 slices),
1/2 cup refrigerated or frozen egg product thawed or 2 eggs lightly beaten,
1/3 cup purchased tomato sauce,
1/2 cup snipped fresh basil,
1/4 cup snipped fresh flat-leaf parsley,
1/2 teaspoon salt,
1/4 teaspoon ground black pepper,
1 kg 95 percent-lean ground beef,
Snipped fresh flat-leaf parsley 



Directions 

1.
Preheat oven to 170 Celsius degrees. Cut 1/4 cup of the roasted peppers into thin strips; reserve for the garnish. Finely chop the remaining roasted peppers. In a large bowl, combine the finely chopped roasted red peppers, the bread crumbs, egg product, tomato sauce, basil, the 1/4 cup parsley, the salt, and black pepper. Add ground beef*; mix well.

2. Lightly pat the ground beef mixture into a 20x12x8-cm loaf pan. Bake, uncovered, for 1-1/4 to 1-1/2 hours or until an instant-read thermometer inserted in the center of the meat loaf registers 70 degrees Celsius.* Let stand on a wire rack for 15 minutes. Drain off any fat from meat loaf; loosen meat loaf from sides of pan. Carefully remove meat loaf from pan.


3. Reserve and store** one-third of the meat loaf for the Spaghetti with Meat Loaf Sauce recipe.
Garnish remaining meat loaf with the reserved 1/4 cup roasted red peppers and additional parsley. Slice to serve. Makes 4 servings, plus enough reserved meat loaf for Spaghetti with Meat Loaf Sauce 

Tip

*Test Kitchen Tip: The internal color of a meat loaf or meatball is not a reliable doneness indicator. A beef meat loaf or meatball cooked to 70 degrees Celsius is safe, regardless of color. To measure the doneness of a meat loaf or meatball, insert an instant-read thermometer into the center of the loaf or ball.

Storage

** Place the reserved cooked meat loaf or the meatballs in an airtight container. Cover and store in the refrigerator for up to 3 days or freeze for up to 3 months.


Tip


* You can substitute lean ground bison (buffalo) in place of ground beef.

Bon appétit!

 

          

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