Lyn's Favorite Meatloaf

Tuesday, July 12, 2011

I was really craving meatloaf today and my husband loves meatloaf as well. So I began my search for a low carb meatloaf recipe and found one by Lyn at http://escapefromobesity.blogspot.com/. It wasn't entirely Medifast friendly, but it was low carb. With the help from nutrition support at http://www.mymedifast.com/, I made adaptions to the recipe so that it will be on plan. The only problem with this type of recipe is that it requires mixing other ingredients with the lean before it is cooked. Weighing cooked meats with other ingredients can be a  pain because you must take into account the additional ingredients you added. It will weigh more! On the Medifast plan everything has to be measured and it can be difficult with recipes like this one. I did do a little experiment and cooked 6.25 oz raw 93% ground beef with nothing added to it except a few spices. It cooked down to 4 oz when baking. This is the amount stated on the lean shrinkage chart which happened to be less than the 5 oz I wanted. Then I tried 7 oz of the same meat raw and it cooked down to 5 oz.  I based this recipe on 7 oz of raw meat per serving. You can do your own experiment if you like, but this is the amount that I got. Just remember that although I stated you need 4.5 oz cooked, that doesn't take into account the other ingredients you added that increases the weight. When I weighed the cooked meat, not including the cheese, I got 5 oz per serving so it isn't that much more. I did find out from NS that you are allowed an additional 2 oz of protein so if you happen to be a little over in protein, it should be okay. Your best bet is to weigh the cooked meat at 5 oz per serving and then add the 2 tbsp of cheese per serving. It will be pretty close!

The recipe itself was very flavorful and very goooood!. I will definitely be making this again now that I know how much raw meat I should use. Thanks for a wonderful recipe Lynn! Enjoy!


Lyn's Favorite Meatloaf
Slightly adapted from http://escapefromobesity.blogspot.co...loaf-ever.html

Ingredients:
Estimated 25 oz raw 93% lean ground beef  should yield  4.5 oz per serving cooked (3 and 5/8 Lean)
 1 oz 2% reduced fat Mexican cheese, divided (2/8 Lean)
1/4 cup egg beaters (1/8 Lean)
1/4 cup tomato sauce with added sugar - 1/4 cup without added sugar is 1/2 a green (1 Green)
1 tbsp reduced sodium soy sauce (3 Condiments)
1/2 tsp garlic salt (2 Condiments)
1/2 tsp onion powder (1 Condiment)
1/4 cup grated parmesan cheese (4 Condiments)
1/8 tsp ground black pepper (1/4 Condiment)
1 tsp dried parsley (1/3 Condiment)

Directions:
Preheat oven to 350 degrees.
Mix everything together in a bowl, except Mexican cheese, set aside. I used my hands. Mush it all up good.


Place in a casserole dish. Smooth the top a bit. Bake uncovered for 1 hour (I baked for 40 minutes because I halved the original recipe and made 4 individual loaves). I checked mine in the center with a meat thermometer (160+). Take it out of the oven and CAREFULLY pour off the fat. Do not hurt yourself. Sprinkle the top with cheese. Bake for an additional 10 minutes or until cheese is melted. Let the meatloaf rest for 10 minutes, then serve. Yummy! (p.s... it does NOT taste like soy sauce. At all. So don't worry about that). Hope you enjoy it!

*I would weigh out 5 oz of cooked meat to accomodate the other ingredients instead of 4.5 oz. Then add the 2 tbsp of cheese per serving since we are allowed up to 2 oz of additional protein per day.

4 servings with 1 Lean, 1/4 Green, and 2.64 Condiments per serving, no Healthy Fat required


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