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Prep Time:35 minsAdditional Time:1 hrTotal Time:1 hr 35 minsServings:6Yield:6 servingsJump to Nutrition Facts
Prep Time:35 minsAdditional Time:1 hrTotal Time:1 hr 35 minsServings:6Yield:6 servings
Prep Time:35 mins
Prep Time:
35 mins
Additional Time:1 hr
Additional Time:
1 hr
Total Time:1 hr 35 mins
Total Time:
1 hr 35 mins
Servings:6
Servings:
6
Yield:6 servings
Yield:
6 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients⅓cupfat-free milk2egg whites1cupsoft whole-grain bread crumbs (1 1/3 slices bread)¼cupchopped green onions2teaspoonsdried Italian seasoning, crushed¼teaspoonsalt⅛teaspoonground black pepper, plus more for garnish1poundlean ground beefNonstick cooking spray1tablespoonbutter1 ½cupssliced fresh mushrooms1clovegarlic, minced¼cupthinly sliced green onions, plus more for garnish1(8 ounce) containerlight sour cream2tablespoonsall-purpose flour¾cupcold water2teaspoonsinstant beef bouillon granules
Cook Mode(Keep screen awake)
Ingredients
⅓cupfat-free milk
2egg whites
1cupsoft whole-grain bread crumbs (1 1/3 slices bread)
¼cupchopped green onions
2teaspoonsdried Italian seasoning, crushed
¼teaspoonsalt
⅛teaspoonground black pepper, plus more for garnish
1poundlean ground beef
Nonstick cooking spray
1tablespoonbutter
1 ½cupssliced fresh mushrooms
1clovegarlic, minced
¼cupthinly sliced green onions, plus more for garnish
1(8 ounce) containerlight sour cream
2tablespoonsall-purpose flour
¾cupcold water
2teaspoonsinstant beef bouillon granules
DirectionsPreheat oven to 350 degrees F. Line a 2-quart rectangular baking dish with foil; set aside.In a large bowl combine milk and egg whites; beat with a fork until well mixed. Stir in bread crumbs, 1/4 cup chopped green onions, the Italian seasoning, salt, and the 1/8 teaspoon pepper. Add ground beef; mix well. Shape beef mixture into a 7x4-inch rectangle in the prepared baking dish.Bake about 1 hour or until internal temperature reaches 160 degrees F (see Tips). Spoon off fat. Let meat loaf stand for 10 minutes. Using two spatulas, carefully transfer meat loaf to serving platter, draining off as much fat as possible.Meanwhile, for sauce, coat a medium skillet with cooking spray. Add butter; melt over medium heat. Add mushrooms and garlic; cook about 4 minutes or until mushrooms are nearly tender. Stir in 1/4 cup sliced green onions; cook for 1 minute more. In a small bowl stir together sour cream and flour. Stir the cold water and beef bouillon granules into the mushroom mixture. Stir sour cream mixture into mushroom mixture in skillet. Cook and stir until thickened and bubbly. Cook and stir for 1 minute more. Add additional water if needed to thin to desired consistency. Serve sauce over meat loaf. If desired, sprinkle with additional sliced green onions and pepper.TipsTips: The internal color of a meat loaf is not a reliable doneness indicator. A beef loaf cooked to 160 degrees F is safe, regardless of color. To measure the doneness of a meat loaf, insert an instant-read thermometer into the center of the loaf.Originally appeared: Diabetic Living Magazine
Directions
Preheat oven to 350 degrees F. Line a 2-quart rectangular baking dish with foil; set aside.In a large bowl combine milk and egg whites; beat with a fork until well mixed. Stir in bread crumbs, 1/4 cup chopped green onions, the Italian seasoning, salt, and the 1/8 teaspoon pepper. Add ground beef; mix well. Shape beef mixture into a 7x4-inch rectangle in the prepared baking dish.Bake about 1 hour or until internal temperature reaches 160 degrees F (see Tips). Spoon off fat. Let meat loaf stand for 10 minutes. Using two spatulas, carefully transfer meat loaf to serving platter, draining off as much fat as possible.Meanwhile, for sauce, coat a medium skillet with cooking spray. Add butter; melt over medium heat. Add mushrooms and garlic; cook about 4 minutes or until mushrooms are nearly tender. Stir in 1/4 cup sliced green onions; cook for 1 minute more. In a small bowl stir together sour cream and flour. Stir the cold water and beef bouillon granules into the mushroom mixture. Stir sour cream mixture into mushroom mixture in skillet. Cook and stir until thickened and bubbly. Cook and stir for 1 minute more. Add additional water if needed to thin to desired consistency. Serve sauce over meat loaf. If desired, sprinkle with additional sliced green onions and pepper.TipsTips: The internal color of a meat loaf is not a reliable doneness indicator. A beef loaf cooked to 160 degrees F is safe, regardless of color. To measure the doneness of a meat loaf, insert an instant-read thermometer into the center of the loaf.
Preheat oven to 350 degrees F. Line a 2-quart rectangular baking dish with foil; set aside.
In a large bowl combine milk and egg whites; beat with a fork until well mixed. Stir in bread crumbs, 1/4 cup chopped green onions, the Italian seasoning, salt, and the 1/8 teaspoon pepper. Add ground beef; mix well. Shape beef mixture into a 7x4-inch rectangle in the prepared baking dish.
Bake about 1 hour or until internal temperature reaches 160 degrees F (see Tips). Spoon off fat. Let meat loaf stand for 10 minutes. Using two spatulas, carefully transfer meat loaf to serving platter, draining off as much fat as possible.
Meanwhile, for sauce, coat a medium skillet with cooking spray. Add butter; melt over medium heat. Add mushrooms and garlic; cook about 4 minutes or until mushrooms are nearly tender. Stir in 1/4 cup sliced green onions; cook for 1 minute more. In a small bowl stir together sour cream and flour. Stir the cold water and beef bouillon granules into the mushroom mixture. Stir sour cream mixture into mushroom mixture in skillet. Cook and stir until thickened and bubbly. Cook and stir for 1 minute more. Add additional water if needed to thin to desired consistency. Serve sauce over meat loaf. If desired, sprinkle with additional sliced green onions and pepper.
Tips
Tips: The internal color of a meat loaf is not a reliable doneness indicator. A beef loaf cooked to 160 degrees F is safe, regardless of color. To measure the doneness of a meat loaf, insert an instant-read thermometer into the center of the loaf.
Originally appeared: Diabetic Living Magazine
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Nutrition Facts(per serving)214Calories10gFat10gCarbs21gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
