Monday, September 21, 2009

Southwest Meat Loaf

  • Vegetable cooking spray
  • 2lbs ground round (can use 93% lean ground beef)
  • 3 slices light bread, curmbled (1 cup)
  • 1 cup chopped onion (about 1 medium)
  • 1/2 cup fat-free egg substitute
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground pepper
  • 1/2 cup ketchup
  • 1/2 cup thick and chunky salsa
  1. Coat 3 1/2-quart slow cooker with cooking spray.
  2. Tear off two lengths of aluminum foil long enough to fit in bottom of cooker and extend 3 inches over each side of cooker.
  3. Fold each foil strip lengthwise to form 2-inch-wide strips.
  4. Arrange foil strips in a cross fashion in cooker, pressing strip in bottom of cooker and extending ends over sides of cooker.
  5. Combine beef and next 5 ingredients; shape mixture into a loaf the shape of the slow cooker container.
  6. Place loaf in slow cooker over foil strips. (Foil strips become "handles" to remove meat loaf from slow cooker.)
  7. Make a shallow indention on top of meat loaf
  8. Combine ketchup and salsa (chili sauce); pour over meat loaf.
  9. Cover and cook on low heat 8 hours or on high heat 3 1/2 to 4 hours. Use foil strips to lift meat loaf from cooker. Let meat loaf stand 10 minutes before serving.Yield: 8 servings/4 points.
209 calories;9.8g carbohydrate;6.0g fat (2.1g
saturated);1.1g fiber;27.9g protein; 66mg cholesterol; 415 mg sodium; 31mg calcium;3.1mg iron.
(8 servings/4 points)

No comments:


**NOTE TO MY FRIENDS**
Come on in for a nice cup of coffee and a chat about my weight loss journey as well as all the healthy recipes I have found, including WW points and/or nutritional information if available. I am eating a vegetarian diet and concentrating on getting healthy and hopefully weight loss will follow. Thank to all my readers for their ongoing support.