This faux 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 tenderized by oats, crushed corn
flakes and wheat germ.
Shh!
Vegetable Meat Loaf
- 1 (16-ounce) package mixed
vegetables
1 pound extra-lean ground beef
1/2 cup quick-cooking oats
1/2 cup crushed corn flakes
1/4 cup wheat germ
2 tablespoons tomato catsup
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, corn
flakes, wheat germ, catsup, 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.
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