Recipe: Meatloaf (Flexible and Low in Calories)

This meal may not include grandma’s meatloaf recipe, but it is a healthy substitute and not bad tasting either!

Category: Beef
Prep Time: Approximately 1 3/4 Hour
Cooking Style: Conventional Oven
Complexity: Easy
Servings: 4
Date: January 2, 2009

2	lbs	Ground Beef, Lean	Use Venison or burger from ground round or sirloin
1	ea	Red Onion (small)	Chopped into small pieces
1	tsp	Garlic (Fresh)	Ground
1	ea	Green Pepper	Chopped into 1/4” pieces
1	ea	Petite Diced Tomatoes (14.5 oz can)
1	cup	Applesauce
1	ea	Rosemary (Fresh Approx. 5" Sprig)	Pull little leaves off the vine
1 1/2	Tbs	Honey Mustard
1	Cup	Ketchup
2	tsp	Horseradish - 100%
1	Cup	Chicken Broth
		Non-Stick Cooking Spray

SMART POINTS!

1. Instead of using 2 pounds of beef, use 1 pound of beef with 1 pound of sausage flavored vegetable textured product. It will add to the flavor and cut back on the red meat. Or, if you want to make this into a vegetarian dish, use all vegetable textured product (Half regular and half sausage flavored).

2. Optional Items: This meatloaf is lean and doesn’t hold together well (This doesn’t bother me since it tastes good). I wrote the recipe to be low in calories and carbohydrates to eat while on the Cabbage Soup Diet beef day. If this bothers you, and you don’t mind the added calories, I recommend adding 1 cup of egg substitute (or whites from free range chickens) and 1 cup of breadcrumbs (seasoned or plain). The loaf will hold together better.

3. If you grow or purchase fresh herbs, to preserve the excess herbs, vacuum pack and freeze them.

Meatloaf: Mix the ground meat, garlic, tomatoes, applesauce, rosemary, and honey mustard and set aside. If you see juices forming in the bottom of the bowl, discard. Sometimes you see blood from the meat; I like to discard the blood. (Mix in the optional items from the SMART POINTS! section if you decided to use them.)

Onions and Green Pepper: Sauté the onions and green peppers in 1 cup of the chicken broth until vegetables are soft. When finished, mix into the meatloaf mixture.

Preparing for the Oven: Spay non-stick cooking spray on loaf pan. Place meat mixture in the pan and cover it with foil being careful on to touch the meat. Insert several vent holes in the foil.

Cooking:

1. Pre-heat oven to 350 degrees.
2. Place loaf pan on a cookie sheet lined with foil (to catch spillage) and in the oven and bake for 1 hour.
3. Remove foil and discard any extra juices.
4. Return loaf to oven without the foil and bake for 15 minutes to brown slightly.
5. Remove from oven and let cool for at least 15 minutes.

Horseradish Sauce: Mix ketchup with horseradish and set aside.

Serve with horseradish sauce over meatloaf.

Enjoy!

Shef D

Recipe: Mongolian Beef and Tomatoes

Do you like your beef with a little zing? Then get out the wok and give this healthy dish a try! It’s rich in taste and minimal in calories. I just enjoyed this dish for lunch as I wrote down the recipe for you!

Category: Beef
Prep Time: Approximately 1 Hour
Cooking Style: Wok
Complexity: Easy
Servings: 2
Date: January 1, 2009

15	oz	Beef, Lean Cut	Cut into 1/4” strips
1	ea	Green Pepper	Chopped into 1/4” pieces
1	ea	Red Onion (Small)	Halved and then sliced thin
1	tsp	Garlic (Fresh)	Ground
1	pkt	Sun-Bird Mongolian Beef Seasoning Mix	Found in the Asian Section at Meijer
1/4	cup	Teriyaki Sauce
2	Tbs	Worcestershire Sauce
2	Tbs	Water
1	Tbs	Extra Virgin Olive Oil
2	ea	Tomatoes (Large)	Sliced about 1/4” thick

SMART POINTS!

1. Beef Selection: According to the American Dietetic Association (www.eatright.org), beef cuts that are lower in fat have “round” or “loin” in the name. Examples of lean cuts of meat include: eye of the round, top round steak, top round roast, sirloin steak, top loin steak, tenderloin steak and check arm pot roast. My preference is venison back strap, tenderloin, or the round steak. If I have to choose beef from the market, my preference is to use top of round or sirloin steak.

2. Sun-Bird Seasoning Mixes: I love these mixes! They currently cost about $1 per packet and have a wonderful taste. I modify the instructions slightly to create my own, unique flavor.

3. Salt: If you must salt your food, use sea salt and only apply the salt AFTER you’re done cooking. By adding salt before you eat the dish and not while cooking, you need less salt for flavor. The salt flavor loses its flavor during the cooking process.

Marinade for Beef: Mix water, Mongolian beef seasoning mix, teriyaki sauce, and worcestershire sauce.

Beef and Vegetables: In a bowl, combine beef strips, green pepper, garlic, and red onion. Stir in the marinade and let sit for 30 minutes. Mix occasionally to disperse the marinade.

Tomatoes: Lay the sliced tomatoes flat on two plates. Sprinkle with a little bit of freshly ground pepper.

Cooking:

1. Heat the Wok to a high heat level.
2. Add the extra virgin olive oil for 30 seconds (You don’t want the oil to smoke).
3. Add the beef vegetable mix and remaining marinade.
4. Continue stir frying until the mix is steaming the sauce is thickened (Approximately 8-10 minutes). You want make sure that the beef is thoroughly cooked.
5. Heat the tomatoes in the microwave on high for about 10 seconds so they are warmed.
6. Pour the beef over the tomatoes and serve.

I skipped the carbohydrates with this dish to save calories and didn’t miss them at all! If you’re really hungry, add 1/2 cup of cooked brown rice (cook it in chicken broth for added flavor) to each plate.

Enjoy!

Shef D