Pork Meat Loaf
Nutrition Facts
Serving Size | 1/6 of recipe |
Calories | 346 |
Total Fat | 22 g |
Saturated Fat | 8 g |
Sodium | 564 mg |
Total Carbohydrate | 13 g |
Dietary Fiber | 1 g |
Protein | 23 g |
Ingredients and Preparation
Ingredients | Measures |
---|---|
Olive oil | 2 teaspoons |
Garlic, minced | 1 clove |
Scallions, thinly sliced | 6-8 |
White mushrooms, sliced | 5 ounces |
Bread crumbs | ½ cup |
Ground pork | 1 pound |
Lean ground beef | ½ pound |
Egg, lightly beaten | 1 |
Flat-leaf parsley, chopped | ¼ cup |
Reduced-sodium vegetable stock | ¼ cup |
Salt | ½ teaspoon |
Freshly ground pepper to taste | |
1/3 cup ketchup | |
Worcestershire sauce | 1 tablespoon |
Onion powder | ½ teaspoon |
- Directions
- Preheat oven to 400°F.
- Heat oil in a medium skillet over medium-high heat. Saute garlic, scallions, and mushrooms 5-6 minutes, until tender. Set aside and let cool slightly.
- Combine mushroom mixture, bread crumbs, pork, beef, egg, parsley, stock, salt, and pepper in a large mixing bowl.
- Press mixture into an 8-inch by 4-inch loaf pan (or free form into a loaf on a broiler pan). Combine ketchup, Worchester sauce, and onion powder in a small bowl, and spread over top of loaf. Bake 45-55 minutes, until a meat thermometer inserted into the center of the loaf reads 160°F.
- Let rest 10-15 minutes, then slice and serve.
Exchanges
4 medium-fat meats; 1 vegetable
Side Suggestions: Smashed New Potatoes
Boil 2 medium new potatoes for 20-30 minutes, until soft. Mash together with ¼ cup low-fat milk, 2 teaspoons butter, ¼ teaspoon salt, and freshly ground pepper to taste. Nutrition Info (for ½ of recipe): 201 calories; 36 g carbohydrate; 5 g protein; 4.5 g fat (2.5 g sat); 3.5 g fiber; 321 mg sodium. Exchanges: 1.5 starches; 1 fat. Steamed green beans.
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