Healthy Recipes

Pork Meat Loaf
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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

  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.

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
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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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