MEAT LOAF

prep time:: 20 min ., BAKE 1 HR 15 MIN. STAND: 5 MIN.

Serves: 6

Raven

1/2 cup dry bread crumbs or 3/4 cup quick-cooking oats can be substituted for the 3 slices bread.

ingredients

1 1/2LB GROUND BEEF OR BUFFALO
1 CUP ORGANIC MILK
1 TBSP WORCESTERSHIRE SAUCE
1 TSP CHOPPED FRESH OR 1/4 TSP DRIED SAGE LEAVES
1/2 TSP SALT
1/2 TSP GROUND MUSTARD
1/4 TSP PEPPER
1 CLOVE GARLIC, FINELY CHOPPED OR 1/8 TSP GARLIC POWDER
1 LG OMEGA-3 EGG
3 SLICES BREAD, TORN INTO SMALL PIECES
1 SM ONION, CHOPPED (1/4 CUP)
2 TSP FIBER SURE
1/2 CUP KETCHUP, CHILI SAUCE OR BBQ SAUCE

directions

1
1) HEAT OVEN TO 350* F.
2
2) IN LARGE BOWL, MIX ALL INGREDIENTS EXCEPT KETCHUP. SPREAD MIXTURE IN UNGREASED 8X4-INCH OR 9X5-INCH LOAF PAN, OR SHAPE INTO 9X5 INCH LOAF IN UNGREASED 13X9-INCH PAN. SPREAD KETCHUP OVER TOP.
3
3) INSERT OVENPROOF MEAT THERMOMETER SO TIP IS IN CENTER OFL OAF. BAKE UNCOVERED 1 HR TO 1 HR 15 MINUTES OR UNTIL BEEF IS NO LONGER PINK IN CENTER AND THERMOMETER READS AT LEAST 160*F. DRAIN MEAT LOAF.
4
4) LET STAND 5 MINUTES; REMOVE FROM PAN.

LIGHTER MEAT LOAF

FOR 7 GRAMS OF FAT AND 290 CALORIES PER SERVING, SUBSTITUTES GROUND TURKEY BREAST FOR THE GROUND BEEF AND 1/4 CUP FAT-FREE CHOLESTEROL-FREE EGG PRODUCT FOR THE EGG. USE FAT-FREE (SKIM) MILK. BAKE UNCOVERED 1 HR TO 1 HR AND 15 MIN. OR UNTIL TURKEY IS NO LONGER PINK IN CENTER AND THERMOMETER READS 165*F.

INDIVIDUAL MEAT LOAVES

SPRAY 12 MED. MUFFIN CUPS WITH OLIVE OIL IN SPRAY BOTTLE. DIVIDE BEEF MIXTURE EVENLY AMONG CUPS(CUPS WILL BE VERY FULL). BRUSH TOPS WITH ABOUT 1/4 CUP KETCHUP. PLACE MUFFIN PAN ON COOKIE SHEET TO CATCH ANY SPILLOVER. BAKE ABOUT 30 MINUTES OR UNTIL LOAVES ARE NO LONGER PINK IN CENTER AND THERMOMETER READS 160*F WHEN INSERTEDIN CENTER OFLOAVESIN MIDDLE OF MUFFIN PAN (OUTER LOAVES WILL BE DONE SOONER.) IMMEDIATELY REMOVE FROM CUPS.

MEXICAN MEAT LOAF

OMIT SAGE. SUBSTITUTE 2/3 CUP MILK AND 1/3 CUP SALSA FOR THE 1 CUP MILK. STIR IN 1/2 CUP SHREDDED ORGANIC COLBY-MONTEREY JACK CHEESE (2 OZ) AND 1 CAN (4.5 OZ) CHOPPED GREEN CHILES, DRAINED, IN STEP 2. SUBSTITUTE 2/3 CUP SALSA FOR THE KETCHUP.