- 8
Ingredients
- Meat Loaf
- 1 oz dried mushrooms, such as porcini
- 1 1/2 c hot water, divided
- 1/2 c bulgur
- 1 can (8 oz) tomato sauce, divided
- 1/2 c dry white wine or reduced-sodium beef broth
- 1 1/2 lb lean ground sirloin (95% lean)
- 2 lg egg whites, beaten lightly
- 2 med onions, finely chopped (2 c)
- 1 c soft whole wheat bread crumbs
- 2 cloves garlic, minced (1 Tbsp)
- 1 tsp dried thyme
- 1 tsp dried oregano
- 3/4 tsp salt
- 1/2 tsp freshly ground black pepper
- Gravy
- 2 tsp olive oil
- 1 sm onion, chopped (1/2 c)
- 1/2 lb white mushrooms, sliced
- 2 cloves garlic, minced
- 1 1/2 c reduced-sodium beef broth
- 1/2 c dry white wine or 1/2 c reduced-sodium beef broth
- 1 tsp dried thyme
- 1/4 tsp salt
- 2 Tbsp water
- 1 Tbsp cornstarch or arrowroot
Preparation
Step 1
1. Soak mushrooms in 1 cup of the water 20 minutes. Drain, reserving 1/4 cup of the liquid, and chop. Soak bulgur in 1/2 cup of the water 30 minutes or until liquid is absorbed. Preheat oven to 375°F. Coat 9" x 5" x 3" loaf pan with cooking spray.
2. Combine mushrooms, reserved mushroom liquid, and bulgur in large bowl. Add tomato sauce, reserving 1 tablespoon for gravy, and remaining meat loaf ingredients. Gently mix to combine. Transfer mixture to loaf pan. Bake 1 hour 15 minutes.
3. Make gravy. Heat oil in medium skillet. Add onion. Cook over medium heat, stirring, 3 minutes. Add mushrooms and stir 5 minutes. Add garlic and reserved tomato sauce. Cook 1 minute. Add broth, wine, thyme, and salt. Bring to a boil. Simmer, covered, 10 minutes.
4. Whisk water and cornstarch in small bowl. Add to gravy. Stir until thickened.
Nutritional Info Per Serving 218 cal, 23 g pro, 19 g carb, 4 g fiber, 6 g fat, 2 g sat fat, 44 mg chol, 669 mg sodium
This dish has...
56% fewer calories
81% less sat fat
than the traditional version