Meat Loaf and Mashed Potatoes |
|
 |
Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 1 |
|
Save big in the calorie and fat departments with this remade version. Plus, get a fiber fix courtesy of the oatmeal and potato skins. Ingredients:
1/2 cup white wine |
1 cup finely chopped white onion |
1/2 cup finely chopped green bell pepper |
1/2 cup grated carrot |
1 lb ground round or sirloin, or ground turkey (93 percent lean or leaner) |
1 can (8 oz) tomato sauce |
1/2 cup uncooked old-fashioned oatmeal |
1/4 cup grated parmesan |
2 tsp dried oregano |
1 tsp red pepper flakes |
1/2 tsp salt |
1/2 tsp black pepper |
2 large egg whites |
2 cloves garlic, peeled and minced |
1/3 cup chicken broth |
vegetable-oil cooking spray |
1 1/2 cups pasta sauce (such as classico fire-roasted tomato & garlic sauce), heated |
6 basil leaves |
4 large idaho baking potatoes, unpeeled, scrubbed and cut into small pieces |
1/2 cup skim milk |
3 tbsp light sour cream |
3 tbsp light (reduced-fat) butter (stick or tub) |
1/2 tsp salt |
1 1/2 tsp black pepper |
2 cloves garlic, peeled and minced |
2 tbsp fresh parsley, chopped (optional) |
Directions:
1. For meat loaf: Preheat oven to 375°F. Pour wine into a medium skillet and cook onion, pepper, and carrot over low to medium heat for 15 minutes. In a separate bowl, combine remaining ingredients and mix thoroughly, using hands. Spoon in vegetables and liquid from skillet. Shape mixture into a loaf approximately 5 wide, 10 long, and 3 to 4 high. Coat a 9 x 13 baking pan (or bread-loaf pan) with cooking spray, then fill with mixture. Bake 1 hour; let stand for 5 minutes before slicing. Top each slice with 1/4 cup warmed pasta sauce and basil leaf.
2. Mashed Potatoes Bring a large pot of water to a boil. Add potatoes and simmer 15 minutes or until they yield to soft pressure. Drain, then transfer to a serving bowl. Using a potato masher or hand mixer, combine remaining ingredients. Serve warm with meat loaf.
3. Nutritional analysis provided by Self Meat Loaf and Topping Nutritional analysis per serving (for Mashed Potatoes): 129.5 calories, 2.5 g fat (1.5 g saturated fat), 23 g carbohydrates, 4 g protein, 2 g fiber Nutritional analysis provided by Self Mashed Potatoes
|
|