Shh! Vegetable Meat Loaf
This meatloaf employs a mix of vegetables, including carrots, corn and green beans. These mineral-rich ingredients add texture and flavor along with color and moisture. Dried onion and soy sauce add a touch of spice to this fiber-rich loaf with oats, crushed cornflakes and wheat germ.
1 (16-ounce) package mixed vegetables
1 pound extra-lean ground beef
1/2 cup quick-cooking oats
1/2 cup crushed cornflakes
1/4 cup wheat germ
2 tablespoons ketchup
1 teaspoon dehydrated minced onion
1 teaspoon soy sauce
1 large egg white
Cooking oil spray
- Preheat oven to 425°F (220°C).
- Purée vegetables in blender or food processor. Place vegetables, beef, oats, cornflakes, wheat germ, ketchup, onion, soy sauce and egg white in a large mixing bowl and mix until well combined and stiff.
- Lightly coat a microwave/oven safe loaf pan with cooking oil spray. Form meat mixture into a loaf and place in pan. Microwave on medium high for 12 minutes, turning once at 6 minutes.
- Remove from microwave oven and bake in preheated oven for 10 minutes or until lightly browned.
Makes 8 servings.