Classic Diner Meat Loaf

Classic Diner Meat Loaf

Ingredients (8 servings)

  • ⅔ cup fat-free milk
  • ½ cup refrigerated or frozen egg product, thawed (see Tip)
  • 2 cups soft whole wheat bread crumbs
  • 2 green onions, thinly sliced
  • 1 tablespoon Worcestershire sauce
  • 1 teaspoon dried thyme or oregano, crushed
  • ¼ teaspoon salt
  • ⅛ teaspoon ground black pepper
  • 1½ pounds 90% or higher lean ground beef
  • ¼ cup ketchup
  • 1 tablespoon balsamic vinegar
  • 1 clove garlic, minced

Preparation

  1. Preheat oven to 350°F. Line a 2-quart rectangular baking dish with foil; set aside. In a large bowl, combine milk and egg. Stir in bread crumbs, green onion, Worcestershire sauce, thyme, salt, and pepper. Add ground beef; mix well. Shape meat mixture into an 8×5-inch rectangle in the prepared baking dish.
  2. Bake for 50 minutes. Spoon off fat. Meanwhile, in a small bowl, combine ketchup, vinegar, and garlic. Spread over top of meat loaf. Bake about 10 minutes more or until meat is done (160°F).
  3. Let stand for 10 minutes before serving. Spoon off any fat. Cut into slices.
  • Tip: You can substitute 3 egg whites for the ½ cup egg product.
  • Nutrition information

Nutrition information

  • Per serving: 197 calories; 9 g fat(4 g sat); 1 g fiber; 8 g carbohydrates; 20 g protein; 13 mcg folate; 56 mg cholesterol; 4 g sugars; 339 IU vitamin A; 2 mg vitamin C; 57 mg calcium; 3 mg iron; 308 mg sodium; 405 mg potassium
  • Carbohydrate Servings: ½
  • Exchanges: ½ starch, 2½ lean meat, 1 fat
Greek Salad

Greek Salad

Ingredients (6 servings)

  • 3 large ripe tomatoes, chopped
  • 2 cucumbers, peeled and chopped
  • 1 small red onion, chopped
  • 1/4 cup olive oil
  • 4 teaspoons lemon juice
  • 1 1/2 teaspoons dried oregano
  • salt and pepper to taste
  • 1 cup crumbled feta cheese
  • 6 black Greek olives, pitted and sliced
  • Add all ingredients to list

Preparation

15 min.187 cals per serving

  1. In shallow salad bowl, or on serving platter, combine tomatoes, cucumber, and onion. Sprinkle with oil, lemon juice, oregano, and salt and pepper to taste. Sprinkle feta cheese and olives over salad. Serve.

 

Nutrition information

Per Serving: 187 calories; 15.6 g fat; 8.3 g carbohydrates; 5 g protein; 22 mg cholesterol; 347 mg sodium.

Cobb Shrimp Salad

Cobb Shrimp Salad

Ingredients (1 serving)

  • 3 cups chopped hearts of romaine
  • 5 grape or cherry tomatoes
  • ¼ cup sliced cucumber
  • 1 hard-boiled egg, sliced (see Tip)
  • 5 cooked peeled shrimp, (31-40 per pound)
  • Freshly ground pepper, to taste
  • 2 tablespoons light blue cheese dressing

Preparation

  1. Combine lettuce, tomatoes, cucumber, egg and shrimp in a bowl. Season with pepper. Toss with dressing and serve.
  • Tip: To hard-boil eggs: Place eggs in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low and cook at the barest simmer for 10 minutes. Remove from heat, pour out hot water and run a constant stream of cold water over the eggs until completely cooled.

 

Nutrition information

  • Serving size: 1 salad
  • Per serving: 237 calories; 13 g fat(3 g sat); 4 g fiber; 13 g carbohydrates; 19 g protein; 244 mcg folate; 273 mg cholesterol; 6 g sugars; 1 g added sugars; 13,391 IU vitamin A; 18 mg vitamin C; 121 mg calcium; 2 mg iron; 735 mg sodium; 735 mg potassium
  • Nutrition Bonus: Vitamin A (268% daily value), Folate (61% dv), Vitamin C (30% dv)
  • Carbohydrate Servings: 1
  • Exchanges: 2 vegetable, 3 lean meat, 1 fat
Simple Roasted Butternut Squash

Simple Roasted Butternut Squash

Ingredients(4 servings)

  • 1 butternut squash – peeled, seeded, and cut into 1-inch cubes
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • salt and ground black pepper to taste
  • Add all ingredients to list

Preparation

40 min. 177 cals per serving

  1. Preheat oven to 400 degrees F (200 degrees C).
  2. Toss butternut squash with olive oil and garlic in a large bowl. Season with salt and black pepper. Arrange coated squash on a baking sheet.
  3. Roast in the preheated oven until squash is tender and lightly browned, 25 to 30 minutes.

Footnotes

  • Tip
  • Aluminum foil can be used to keep food moist, cook it evenly, and make clean-up easier.

Nutrition information

Per Serving: 177 calories; 7 g fat; 30.3 g carbohydrates; 2.6 g protein; 0 mg cholesterol; 11 mg sodium.

Overnight Oatmeal

Overnight Oatmeal

Ingredients (8 servings)

  • 8 cups water
  • 2 cups steel-cut oats, (see Ingredient note)
  • ⅓ cup dried cranberries
  • ⅓ cup dried apricots, chopped
  • ¼ teaspoon salt, or to taste

Preparation

  1. Combine water, oats, dried cranberries, dried apricots and salt in a 5- or 6-quart slow cooker. Turn heat to low. Put the lid on and cook until the oats are tender and the porridge is creamy, 7 to 8 hours.
  2. Stovetop Variation
  3. Halve the above recipe to accommodate the size of most double boilers: Combine 4 cups water, 1 cup steel-cut oats, 3 tablespoons dried cranberries, 3 tablespoons dried apricots and ⅛ teaspoon salt in the top of a double boiler. Cover and cook over boiling water for about 1½ hours, checking the water level in the bottom of the double boiler from time to time.
  • Ingredient Note: Steel-cut oats, sometimes labeled “Irish oatmeal,” look like small pebbles. They are toasted oat groats—the oat kernel that has been removed from the husk—that have been cut in 2 or 3 pieces. Do not substitute regular rolled oats, which have a shorter cooking time, in the slow-cooker oatmeal recipe.
  • For easy cleanup, try a slow-cooker liner. These heat-resistant, disposable liners fit neatly inside the insert and help prevent food from sticking to the bottom and sides of your slow cooker.
  • People with celiac disease or gluten-sensitivity should use oats that are labeled “gluten-free,” as oats are often cross-contaminated with wheat and barley.

Nutrition information

Serving size: 1 cup

  • Per serving: 188 calories; 3 g fat(0 g sat); 9 g fiber; 34 g carbohydrates; 6 g protein; 0 mcg folate;0 mg cholesterol; 6 g sugars; 0 g added sugars; 225 IU vitamin A; 0 mg vitamin C; 30 mg calcium; 2 mg iron; 80 mg sodium; 197 mg potassium
  • Carbohydrate Servings: 2½
  • Exchanges: 2 starch, ½ fruit