September 11 - Zucchini Meat Loaf
| Nutritional Analysis per Serving | |
|---|---|
| Glycemic Index | 52 |
| Glycemic Load | 3 |
| Calories | 160 |
| Protein | 21 grams |
| Animal Protein | 20 grams |
| Vegetable Protein | 1 |
| Carbohydrates | 5 grams |
| Dietary Fiber | <1 gram |
| Net Carbohydrate | 5 grams |
| Fat | 5 grams |
| Saturated Fat | 2 grams |
| Cholesterol | 132 mg |
| Sodium | 170 mg |
| Exchanges | 3 medium-lean meat, 1 vegetable |
Each month we will feature a recipe from The Complete Idiot's Guide to Terrific Diabetic Meals written by Lucy Beale, Barbara Forsberg and Joan Clark, MS, RD, CDE.
Zucchini Meat Loaf
Prep Time: 20 Minutes
Cook Time: 45 minutes
Serves: 8
Serving Size: 4-ounce slice of meat loaf
Ingredients
- 2 eggs, lightly beaten
- 2 cups shredded zucchini (1 large or 2 small)
- 1/3 cup plain bread crumbs
- 1/3 cup chopped onion
- 1/8 tsp. salt
- 1/2 tsp. dried oregano
- 1/4 tsp. freshly ground black pepper
- 1 1/3 lb. lean ground beef
- 2 TB. ketchup
- 1 tsp. mustard
Preheat the oven to 350°F. In a large bowl, combine eggs, zucchini, bread crumbs, onion, salt, oregano, pepper, and beef, and mix well. Press mixture into an ungreased 9 1/2-inch deep-dish glass pie plate. Bake for 35 minutes. Meanwhile, in a small bowl, combine ketchup and mustard, and mix well. Remove meat loaf from the oven. Carefully pour any drippings off meat loaf in the pan. Spread topping over loaf. Return loaf to the oven and bake an additional 10 to 15 minutes or until a mat thermometer inserted into the center registers 160°F. Let stand 5 minutes. To serve, cut into wedges.
Palate Preview
You'll love this idea: combining lean ground beef with shredded zucchini. You get the value of a vegetable serving with your meat loaf. The loaf is extra tender and the zucchini nicely picks up the flavors of the beef, oregano, and ground black pepper.
