Hearty Herbed Meatloaf

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Category : Meat

Recipe : Hearty Herbed Meatloaf

Makes 6 servings

Meatloaf is always a favorite, and this one is sure to elicit cheers from the whole
family; serve it with roasted root vegetables for a hearty and wholesome meal.

1 1/2 teaspoons olive oil
3 medium carrots, diced
2 medium celery stalks, diced
1 medium onion, diced
2 garlic cloves, minced
10 ounces lean ground beef or combination of lean ground beef, pork and veal (10%
or less fat)
1 1/2 cups cooked long-grain rice
1/2 cup skim milk
3 egg whites
3 ounces boneless lean cooked ham, chopped
1/4 cup minced fresh flat-leaf parsley
1 teaspoon minced fresh rosemary leaves
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper

Preheat oven to 350o F. Spray 8 x 4" loaf pan with nonstick cooking spray.
In large nonstick skillet, heat oil; add carrots, celery and onion. Cook over
medium heat, stirring frequently, 8-10 minutes, until onion is golden brown. Add
garlic; cook, stirring frequently, 2 minutes. Remove from heat; let cool slightly.
In large bowl, combine beef, rice, milk, egg whites, ham, parsley, rosemary, salt,
pepper and cooled vegetable mixture; transfer to prepared loaf pan, pressing
down firmly. Bake 50-60 minutes, until meatloaf is firm and cooked through.
Remove from oven; let stand 5 minutes. Cut into 6 equal slices and serve.

SERVING (ONE-SIXTH OF LOAF) PROVIDES: 1/4 Fat, 1 1/4 Vegetables, 2
Proteins, 1/2 Bread, 10 Optional Calories.

PER SERVING WITH BEEF: 266 Calories, 7 g Total Fat, 2 g Saturated Fat, 37 mg
Cholesterol, 454 mg Sodium, 23 g Total Carbohydrate, 2 g Dietary Fiber, 17 g Protein,
61 mg Calcium

PER SERVING WITH BEEF, PORK, OR VEAL: 219 Calories, 6 g Total Fat, 2 g
Saturated Fat, 41 mg Cholesterol, 455 mg Sodium, 23 g Total Carbohydrate, 2 g
Dietary Fiber, 17 g Protein, 67 mg Calcium