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Name: Classic Meat Loaf - Lf
Prep time: 45 min
Cook time: 30 min
Total time: 45 min
Yield: 6
Cuisine: American
Ingredients: Vegetable cooking spray; 1 c Onion finely chopped; 1 c Finely chopped carrot; 1 c Finely chopped zucchini; 2 ts Garlic minced; 1/2 c Chopped parsley; 1/2 c Low-salt ketchup; 1 tb Worcestershire Sauce; 1/2 ts Salt; 1/4 ts Pepper; 12 oz Extra lean ground beef -; 3/4 c Bulgur; soaked in; 2 1/4 c Boiling water; for 20mins;; 1/2 c Egg substitute - or 2-lg; 1/4 c Low-salt ketchup

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INGREDIENTS

Vegetable cooking spray
VEGETABLES
1 c Onion ; finely chopped
1 c Finely chopped carrot
1 c Finely chopped zucchini
2 ts Garlic ; minced
SEASONINGS
1/2 c Chopped parsley
1/2 c Low-salt ketchup
1 tb Worcestershire Sauce
1/2 ts Salt
1/4 ts Pepper
MAIN INGREDIENTS
12 oz Extra lean ground beef -
3/4 c Bulgur; soaked in
2 1/4 c Boiling water; for 20mins;
1/2 c Egg substitute - or 2-lg
OPTIONAL TOPPINGS
1/4 c Low-salt ketchup

Servings

INSTRUCTIONS

Heat oven to 350F. Have ready a 13 x 9-in. baking dish and larger roasting pan. Coat a large nonstick skillet with vegetable oil spray. Add vegetables and saute until slighty browned. Let cool. Stir in Seasonings and Main Ingredients. Shape mixture, in baking dish, allowing a 1/2 inch gap between the loaf and the pan. Set dish in roasting pan and add Topping. Place in oven; add boiling water to come halfway up sides of baking dish. Bake until center of loaf registers 160F on an instant-read thermometer. Remove dish from roasting pan. Drain if necessary. Let loaf stand 5 minutes before slicing. RECIPE NOTES: Original [245 cals, 10g fat, 37%] by using 16oz beef, 1/2 cup bulgur, whole eggs. Modified [240 cals, 7g fat, 27%cff]. Mail from kitpath@earthlink.net 11/17/98. Recipe by: Womans Day 9/98 : Christine Makuch (Healthy Cook) / mod Posted to EAT-LF Digest by kitpath@earthlink.net on Nov 17, 1998, converted by MM_Buster v2.0l.

NOTES

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Classic Meat Loaf - Lf

Vegetable cooking spray
 VEGETABLES
1 c Onion finely chopped
1 c Finely chopped carrot
1 c Finely chopped zucchini
2 ts Garlic minced
 SEASONINGS
1/2 c Chopped parsley
1/2 c Low-salt ketchup
1 tb Worcestershire Sauce
1/2 ts Salt
1/4 ts Pepper
 MAIN INGREDIENTS
12 oz Extra lean ground beef -
3/4 c Bulgur; soaked in
2 1/4 c Boiling water; for 20mins;
1/2 c Egg substitute - or 2-lg
 OPTIONAL TOPPINGS
1/4 c Low-salt ketchup

Heat oven to 350F. Have ready a 13 x 9-in. baking dish and larger roasting  pan.    Coat a large nonstick skillet with vegetable oil spray. Add vegetables and  saute until slighty browned. Let cool. Stir in Seasonings and Main  Ingredients. Shape mixture, in baking dish, allowing a 1/2 inch gap between  the loaf and the pan. Set dish in roasting pan and add Topping. Place in  oven; add boiling water to come halfway up sides of baking dish. Bake until  center of loaf registers 160F on an instant-read thermometer. Remove dish  from roasting pan. Drain if necessary. Let loaf stand 5 minutes before  slicing.    RECIPE NOTES: Original [245 cals, 10g fat, 37%] by using 16oz beef, 1/2 cup  bulgur, whole eggs. Modified [240 cals, 7g fat, 27%cff]. Mail from  kitpath@earthlink.net 11/17/98.    Recipe by: Womans Day 9/98 : Christine Makuch (Healthy Cook) / mod    Posted to EAT-LF Digest by kitpath@earthlink.net on Nov 17, 1998, converted  by MM_Buster v2.0l.

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Nutrition

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Serving Size: 1 Serving (215g)
Recipe Makes: 6 Servings

Calories: 32
Calories from Fat: 2 (6%)

Amt Per Serving		% DV

	Total Fat 0.3g	0 %
	Saturated Fat 0.1g	0 %
	Monounsaturated Fat 0.1g
	Polyunsanturated Fat 0.1g
Cholesterol 0mg		0 %
Sodium 35.3mg		1 %
Potassium 192.4mg		5 %
Total Carbohydrate 7.2g		2 %
	Dietary Fiber 1.5g	6 %
	Sugars, other 5.7g
Protein 1.1g		2 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 32

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