A meatloaf alternative from whole grain rice
1¾ C cooked brown rice
¼ C cooked wild rice
1 C celery, finely chopped
2 T salt-reduced tamari or soy sauce
1 cup low-fat 'lite' soy or rice milk
2 T chopped fresh parsley (or 1 T dried)
1 t dried basil
2 C whole-wheat bread crumbs
½ t sage
¼ t paprika
1½ C onions, chopped
3 cloves garlic, chopped finely or pureed
¼ t black pepper
1 T egg replacer
Add egg replacer to ¼ C soy or rice milk and beat with a fork until foamy. Place all other ingredients in a bowl and mix well. Fold in foamy liquid mixture. Press firmly into a nonstick loaf pan. Bake at 350 degrees for 1 hour. Let cool and turn upside-down on serving plate to remove from pan (separating edges at the side of pan with a knife often helps). Serve with mushroom gravy, ketchup or barbeque sauce.
8 servings, each 157 calories: 9% from fat (1.6 g), 78% from carbohydrates (31.1 g), 12% from protein (4.9 g). Sodium 337 mg, Fiber 2.2 g.
Healing Heart Hint
This loaf can also be used as a stuffing. Small squares of whole wheat bread can be substituted for breadcrumbs. Do not pack the pan as firmly and break apart when cool.
If desired, any variety of vegetables can be added. Peas, chopped bell peppers, asparagus, zucchini, broccoli are just a few suggestions.
|©2000 Dr. Neal Pinckney||Healing Heart