Recipe Tip  
  December 2009
Meatless Meatloaf  

From Chef Paul Penney “Aussie in the Kitchen”, my co-worker from HAP and a long time friend

Makes 4 pieces as a main dish, 8 as a side dish

2/3 cup dried lentils (green, red and yellow)
1 quart water
1 cup fresh whole wheat bread crumbs
½ cup celery, minced
1 cup onions, diced
1 ½ tbsp canola or olive oil
3 Tbsp low sodium soy sauce
½ cup cooked brown rice
¼ tsp sage
¾ tsp thyme
1 tsp curry powder
2 large egg whites, beaten well
1 ½ cups low sodium veggie broth
1 large sweet potato or yam- steamed, boiled or baked and mashed (will be used as a topping)
1 medium tomato, thinly sliced (optional for topping)
2 Tbsp parmesan cheese (optional for topping)

SAUCE
1 pound sliced mushrooms
½ cup onions, diced
3 cloves garlic
2 Tbsp water
2 Tbsp whole wheat flour
1 tbsp butter

DIRECTIONS:
Preheat oven to 375 degrees

Rinse lentils in a strainer then boil lentils in 1 quart water for about 15 minutes.  Drain and set aside.

Cook rice per instructions if not already cooked

Steam, bake or boil the sweet potato and set aside

In a large skillet, sauté the celery, onions, sage, thyme and curry powder in 1 ½ TBSP of oil for 5-7 minutes until the celery and onions are soft.  Add ½ cup vegetable broth part way through the process to prevent the mix from getting too dry.

In a separate large bowl, mix together the bread crumbs, cooked brown rice, low sodium soy sauce and egg whites.  Add the cooked lentils and the remainder of the vegetable broth to the bowl.

Incorporate all the ingredients well.  Turn out into a pie tin or casserole dish that has been coated with spray.

Bake at 375 degrees for 20 minutes.

Take out and cover with a thin layer of mashed sweet potato and then top with the sliced tomato and top with parmesan.

Place back in oven for another 10 minutes to melt the cheese and warm the sweet potato through.

Sauce:  In a sauté pan, sauté the onions, garlic, and mushroom with the butter for 10-15 minutes.  Mix the water with the flour and add to the mixture to thicken.  Serve a ¼ portion of the pie and dress with the mushroom and onion sauce.

NUTRITIONAL INFO:  (based on using 4 pieces)
Calories:  around  375
Count as 3 starches, 1 fat, 2 protein, 1 veggie

This dish is also VERY high in insoluble and soluble fiber.

 

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