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Meatloaf

1.  Grandmother's Meatloaf

Note: I've been using this recipe ever since I can remember.  It was handed down from my mother or grandmother, or both, judging from the use of matzo meal.  For a change of pace, put some sliced ham and grated mozzarella cheese in the center of   the loaf before you roll it up. Always make enough for leftovers! Martha Stewart uses ground pork too, includes grated carrots in the mixture, and tops the loaf with thick-sliced bacon. She bakes the meat loaf alongside potatoes and leeks.

2 lbs ground round
1/2 cp finely chopped green bell peppers
1/4 cp finely chopped onions
1 egg
1/4 cp bread crumbs or matzo meal

3-4 potatoes, skin on, slice into lengths 1/2" thick and 1/2" wide.
Leeks or onions

1. Put ground round in a large bowl.
2. Saute peppers and onions lightly and add to meat with eggs and bread crumbs.
3. Mix well, turn onto a broiler pan, and flatten.
4. If adding ham and cheese do it now.
5. Roll meat up with seam on the bottom.
6. Add onions and bake at 360 degrees about 1 hour.
7. Add potatoes and cook another 1/2 hour or till tender.

2.  Vegetarian Meatloaf

Note: One recipe in Vegetarian Times uses sweet potatoes, carrots, and lentil beans mashed together with some spices. Another vegetarian recipe processes garbanzo beans, brown rice, tofu, and almonds.

The recipe below is adapted from Vegetarian Homestyle Cooking; A Guide to Heart-Healthy Lowfat Eating, by Jeanne Tiberio, MS, RD,  a great source for vegetarian recipes. The price ($16) does not buy glossy pictures, but the recipes are comprehensive, simple, and come with a nutritional analysis.

I selected the recipe below for several reasons.  I am not fond of meat-substitutes, and this one comes closest to my own meatloaf and hamburger mixture: ketchup, egg whites, and bread crumbs, and chopped bell peppers.  It is the only source that offered a meatloaf recipe using Textured Vegetable Protein (TVP) granules, which are higher in soy protein content than the other forms of soy products, including tofu. I was impressed with the results, and it's easy to prepare.  It can be somewhat dry, so a Hunter's Sauce or any of the Meatball Sauces are recommended.  I haven't tried to make meatballs from the recipe; they might need a little more egg white to hold their form. 

Follow instructions for hydrating the TVP granules and use for making tacos or stuffing for vegetables.   

1 cp dry TVP granules (or, substitute ground forms of TVP)
1 cp boiling water (or vegetable broth)
1 small or 1/2 large green pepper
1/4 cp grated raw carrot
1 T olive oil

1 cp uncooked oatmeal
1/4 cp BBQ sauce (low fat types) or ketchup
1/2 cp bread crumbs
1/4 cp nonfat egg substitute
1 t basil
1/2 t salt (omit if using broth)
1 t dried minced onions (opt)
dash of pepper
nonfat cooking spray

1. Preheat oven to 350. Spray 8 x 14-inch loaf pan with cooking spray.
2. In mixing bowl, add TVP to boiling water and let stand 15 minutes.
3. Meanwhile, saute green pepper in oil and grate the carrot.
4. Add TVP to vegetables and saute till a little browned. Add a little water if necessary.
5. Remove from heat and add remaining ingredients. Stir well to blend; spoon into prepared loaf pan.
6. Bake 40-45 minutes. Cover with tin foil the last 15 minutes if the edges brown too quickly.

          Nutritional analysis: 250 calories, 22 g protein, 4 g fat, 0 cholesterol, 6 g fiber