Recipe Rehab: MeatloafPosted on May 20th 2010 12:00PM by Tanya Zuckerbrot
Tara Donne, Getty Images
For my meatloaf rehab, I will reduce some of the animal products and a lot of the extra fat. I will also sneak in some veggies for added fiber and replace the bread crumbs with oatmeal. Instead of using the full amount of ground beef, I will substitute about half of it with textured vegetable protein (you can usually find this in the baking aisle of your grocery store). Once reconstituted, this soy protein makes a great low-fat substitution for ground beef and it takes on the flavor of whatever it is cooked with. Additionally, I will use the lowest fat beef that I can find -- in my grocery store, it's usually the 95 percent lean beef. By using a good mix of spices to enhance the flavor, you won't miss the meat in this recipe and I hope this rehab will become a favorite in your household.
7/8 cup water
1 cup dry Textured Vegetable Protein (TVP)
1 cup non-fat milk
1 egg, lightly beaten
3/4 cup rolled oats
1 medium onion, chopped
1/2 cup chopped green pepper
1/2 cup corn
1 tablespoon ketchup
1 teaspoon salt
1 teaspoon Worcestershire sauce
1 teaspoon ground allspice
1 teaspoon dill weed
3/4 pound lean ground beef
1. In a small saucepan, heat the water until boiling. Remove from the stove top and add the TVP. Set aside to let the granules reconstitute.
2. In a large bowl combine the rest of the ingredients. Add the TVP and mix well.
3. Press into an ungreased loaf pan and bake at 350°F until the internal temperature reads 165°F. This usually takes 50 to 60 minutes.
Nutrition Content (per serving): 204 calories, 5 g fat, 2 g saturated fat, 16 g carbohydrates, 3 g fiber, 22 g protein, 118 mg sodium
If you like the idea of using soy protein, check out my Mexican Lasagna!
Readers, I would love to hear from you! Please send me your favorite fattening recipes that need a RECIPE REHAB! Everything from your mom's meatloaf to your kid's favorite dessert -- let me lighten it up.
Celebrity dietitian and motivational life coach, Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com and www.theskinnyondietitians.com has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us your recipe!