Healthy Recipes

Pork Meat Loaf
dashed separator
Servings: 6
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


Directions
  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.

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.


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
dashed separator
healthy living calculator
Current Research From Top Journals


Early Peanut Consumption Associated with Lower Risk of Peanut Allergy in High Risk Children
March 2015

Many medical groups felt that early exposure to certain foods like peanuts increased a child's risk of developing food allergies. However, newer research including this trial suggest that early exposure may actually decrease the risk of developing food allergies.

dot separator
previous editions

Breastfeeding May Decrease the Risk of Childhood Obesity
February 2015

Tonsillectomy May Reduce Number of Sore Throat Days in Children
February 2015

Research Review Finds Little Support for Nearly Half of Medical Talk Show Recommendations
January 2015

dashed separator

Advertisement

Our Free Newsletter
click here to see all of our uplifting newsletters »

 

Advertisement

Advertisement

DiggDeliciousNewsvineRedditStumbleTechnoratiFacebook