- Serves: 6; 1 slice per serving
1 medium zucchini
1 pound lean ground beef
1/2 cup uncooked rolled oats
1 small onion, chopped
Whites of 2 large eggs, lightly beaten
2 tablespoons shredded or grated Parmesan cheese
2 tablespoons fat-free milk
1 tablespoon snipped fresh parsley
2 medium garlic cloves, minced
1/2 teaspoon dried basil, crumbled
1/2 teaspoon dried oregano, crumbled
1/4 teaspoon salt
1/4 cup no-salt-added ketchup
1 tablespoon light brown sugar
1 teaspoon Dijon honey mustard
1 teaspoon prepared white horseradish
1/8 teaspoon salt
1/2 teaspoon paprika (optional)
Lightly spray a broiler pan and rack with vegetable oil spray. (You can also use a cooling rack. Cover it with aluminum foil and place it in a roasting pan. Lightly spray the foil with vegetable oil spray. Using a fork, poke holes in the foil to allow the fat to drain.)
Shred enough zucchini to measure 1 cup. Squeeze dry between paper towels. Cut the remaining zucchini crosswise into thin slices. Set the slices aside.
In a large bowl, combine the shredded zucchini with the remaining meat loaf ingredients. Place the mixture on the broiler pan. Shape into an 8?3 1/2?2-inch loaf.
Bake for 1 hour.
Meanwhile, in a small bowl, stir together the glaze ingredients.
Remove the meat loaf from the oven. Spoon the glaze over the top and sides of the loaf. Garnish with the reserved zucchini slices. Sprinkle the paprika over the zucchini slices.
Bake for 10 to 15 minutes, or until the loaf reaches an internal temperature of 160?F and is no longer pink in the center. Let stand for 5 minutes before slicing.
- Nutritional Analysis
- Per serving
- Calories Per Serving
- Total Fat
- 9 g
- Saturated Fat
- 3 g
- Polyunsaturated Fat
- .5 g
- Monounsaturated Fat
- 3 g
- 45 mg
- 259 mg
- 14 g
- 2 g
- 7 g
- 19 g
1 other carbohydrate, 2 1/2 medium-fat meat
This recipe is reprinted with permission from American Heart Association No-Fad Diet: A Personal Plan for Healthy Weight Loss, Copyright © 2005 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.