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Atkins Diet Recipes |
Atkins Diet Recipes, Healthy Atkins Recipes, Atkins Dessert Recipes And Much More |
Herbed Meatloaf |
1 1/2 teaspoons olive oil 3 medium carrots, diced 2 medium celery stalks, diced 1 medium onion, diced 2 garlic cloves, minced 10 ounces lean ground beef or combination of lean ground beef, pork and veal (10% or less fat) 1 1/2 cups cooked long-grain rice 1/2 cup skim milk 3 egg whites 3 ounces boneless lean cooked ham, chopped 1/4 cup minced fresh flat-leaf parsley 1 teaspoon minced fresh rosemary leaves 1/2 teaspoon salt 1/2 teaspoon freshly ground black pepper Preheat oven to 350o F. Spray 8 x 4" loaf pan with nonstick cooking spray. In large nonstick skillet, heat oil; add carrots, celery and onion. Cook over medium heat, stirring frequently, 8-10 minutes, until onion is golden brown. Add garlic; cook, stirring frequently, 2 minutes. Remove from heat; let cool slightly. In large bowl, combine beef, rice, milk, egg whites, ham, parsley, rosemary, salt, pepper and cooled vegetable mixture; transfer to prepared loaf pan, pressing down firmly. Bake 50-60 minutes, until meatloaf is firm and cooked through. Remove from oven; let stand 5 minutes. Cut into 6 equal slices and serve. SERVING (ONE-SIXTH OF LOAF) PROVIDES: 1/4 Fat, 1 1/4 Vegetables, 2 Proteins, 1/2 Bread, 10 Optional Calories. PER SERVING WITH BEEF: 266 Calories, 7 g Total Fat, 2 g Saturated Fat, 37 mg Cholesterol, 454 mg Sodium, 23 g Total Carbohydrate, 2 g Dietary Fiber, 17 g Protein, 61 mg Calcium |