Scrumptious meat loaf - FOX 10 News | fox10phoenix.com

Scrumptious meat loaf

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Source: Heart Healthy Home Cooking - African American Style
http://www.nhlbi.nih.gov/health/public/heart/other/chdblack/cooking.pdf

1 pound extra lean ground beef
½ cup tomato paste
4 cups onion, chopped
4 cups green pepper
4 cups red pepper
1 cup fresh tomatoes, blanched, chopped
2 teaspoons mustard, low sodium
4 teaspoons ground black pepper
2 teaspoons hot pepper, chopped
2 cloves garlic, chopped
2 scallions, chopped
2 teaspoons ground ginger
8 teaspoons ground nutmeg
1 teaspoon orange rind, grated
2 teaspoons thyme, crushed
4 cups bread crumbs, finely grated

  1. Preheat oven to 350 degrees Fahrenheit.
  2. Mix all ingredients together.
  3. Place in 1-pound loaf pan (preferably with drip rack) and bake, covered, for 50 minutes.
  4. Uncover pan and continue baking for 12 minutes.

 


Yield: 6 servings
Serving size: 1¼-inch thick slice

Calories 193
Total Fat: 9 g
Saturated Fat: 3 g
Cholesterol: 45 mg
Sodium: 91 mg
Total Fiber: 2 g
Protein: 17 g
Carbohydrates: 11 g
Potassium: 513 mg

 

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