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Laura's Incredible Meat Loaf

Ingredients
1/2 cup shredded carrot
1/2 cup finely diced sweet red pepper
1/4 cup finely diced onion
1 cup shredded zucchini
1/3 cup water or beef broth
1 cup oats, uncooked
1/4 cup egg substitute
1 cup vegetable juice cocktail
2 pounds of Laura's 92% Lean Ground Beef or 96% Lean Ground Round
salt and pepper to taste

Directions
1. Preheat oven to 350°.
2. Place vegetables in steamer basket and steam over beef broth until tender. Allow to cool to room temperature.
3. Combine all ingredients except beef and mix thoroughly. Add beef and mix lightly to combine. Do not over mix.
4. Shape into a loaf and place in a loaf pan or on a lightly oiled baking pan.
5. Bake in middle of oven for one hour. Serve with tomato basil sauce if desired (4 serving recipe below).

Makes 8 servings.

Cooking Tip:To steam veggies place on a rack or in a special steamer basket over boiling or simmering liquid in a covered pan. For retaining a food's flavor, shape, texture and many of the vitamins and minerals, steaming is a better choice than boiling or poaching.

Nutritional Analysis Per Serving
Using Laura's 92% Lean Ground Beef
CALORIES 255 (36% from fat); FAT 10.6g (sat 3.3g); PROTEIN 25.5g; CARB 16.6g; FIBER 3.0g; CHOL 60mg; IRON 3.0mg; SODIUM 167mg

Diabetic Exchanges: 1/2 starch; 2 vegetable; 3 lean meat

Using Laura's 96% Lean Ground Round
(Low Fat Recipe)
CALORIES 235 (23% from fat); FAT 6.1g (sat 2.3g); PROTEIN 28.5g; CARB 16.6g; FIBER 3.0g; CHOL 60mg; IRON 3.0mg; SODIUM 182mg

Diabetic Exchanges: 1/2 starch; 2 vegetable; 3 very lean meat

Tomato Basil Sauce

Ingredients
1/2 cup diced onion
2 tablespoons canola oil
6 medium tomotoes, peeled, seeded and chopped, with their liquid (or 4 cups canned tomatoes, chopped, plus the liquid from the can)
1/4 teaspoon dried thyme leaves
2 teaspoons dried basil leaves
1/4 teaspoon orange peel, grated
1 clove garlic, minced
1 bay leaf
1 cup vegetable juice cocktail

Directions
1. In a heavy bottomed sauce pan, sauté onion in canola oil until tender.
2. Add all other ingredients except vegetable juice.
3. Cook until most of the liquid evaporates (about 20 minutes).
4. Add vegetable juice cocktail and simmer 5 minutes. Serve over meat loaf.

Makes 4 servings.

Cooking Tip: If you are grating the orange peel yourself, be sure to avoid the white pith, which can be bitter.

Nutritional Analysis Per Serving
CALORIES 124 (52% from fat); FAT 7.5g (sat 0.6g); PROTEIN 2.3g; CARB 13.3g; FIBER 2.9g; CHOL 0mg; IRON 1.4mg; SODIUM 173mg