|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|
|Freshly ground pepper to taste|
|Worcestershire sauce||1 tablespoon|
|Onion powder||½ teaspoon|
- Preheat oven to 400°F.
- 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.
- Combine mushroom mixture, bread crumbs, pork, beef, egg, parsley, stock, salt, and pepper in a large mixing bowl.
- 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.
- Let rest 10-15 minutes, then slice and serve.
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.
|Serving Size||1/6 of recipe|
|Saturated Fat||8 g|
|Dietary Fiber||1 g|
A randomized trial found that drinking water before main meals led to higher weight loss than those who were asked to imagine a full stomach before main meals. Water preloading is believed to help create a feeling of fullness or satiety during the meal, which may help curb overeating.
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