A filling, economical and tasty replacement for meatloaf
Bring a large pot with 6 cups water, the lentils and bay leaves to a boil, reduce heat, cover and simmer about 45 minutes, until the lentils are soft and the water is absorbed. Remove bay leaves. Preheat oven to 350 F. Put bulgur wheat and 2 cups water in a medium saucepan. Bring to a boil, lower the heat, cover and simmer for about 15 minutes. Transfer lentils to a large mixing bowl. Add the bulgur and remaining ingredients, except the tomato paste or sauce. Hand mix gently until thoroughly combined. Transfer mixture into a 5x9 inch loaf pan. Bake about 40 minutes, until firm but not dry. About 5 minutes before done, brush the top with tomato paste or sauce. Let stand 10 minutes before serving. Store refrigerated or slice and freeze. Excellent in sandwiches, cold or hot.
10 servings, each 197 calories: 2% from fat (0.38 g), 79% from carbohydrates (39.7 g), 19% from protein (9.6 g). Sodium 76 mg, Fiber 5.7 g.
Almost any unsweetened fat-free breakfast cereal can be used in this
recipe. Grape-Nuts lend a nutty flavor, Kashi (a 7 grain cereal) brings
an interesting texture. If breadcrumbs are used, whole-wheat is
For a slightly more savory taste, add 1 to 3 T of vegetarian Worcestershire Sauce. (Lea & Perrins has anchovies in it)
|©2000 Dr. Neal Pinckney||Healing Heart