• 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

    Servings and Times

    Servings 6
    Tip: Freeze leftovers or use to make tasty sandwiches for lunch.

    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
    Ketchup 1/3 cup
    Worcestershire sauce 1 tablespoon
    Onion powder ½ teaspoon
    1. Preheat oven to 400°F.
    2. 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.
    3. Combine mushroom mixture, bread crumbs, pork, beef, egg, parsley, stock, salt, and pepper in a large mixing bowl.
    4. 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.
    5. Let rest 10-15 minutes, then slice and serve.

    Exchanges4 medium-fat meats; 1 vegetable

    Side Suggestions: Smashed New PotatoesBoil 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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