Recipes: Smart Fall Meals

the recipes

october 2001

Smart Fall Meals

Savory All-American Meatloaf

(makes 6 servings)

1/2	cup (120 ml) egg substitute or 2 large eggs, lightly beaten
3/4	cup (180 ml) 1% low-fat milk
1/2	cup (40 g) rolled oats
1 1/2	pounds (720 g) ground sirloin
1/2	cup (70 g) canned no-salt-added peeled tomatoes, drained and coarsely chopped
1/4	cup (30 g) finely diced celery
1/2	cup (40 g) finely diced onion
1	clove garlic, minced
1/2	teaspoon crushed dried basil
1/2	teaspoon crushed dried oregano
1/2	teaspoon crushed dried thyme
1	teaspoon salt (optional)
1	teaspoon freshly ground pepper

Preheat the oven to 425°F (220°C, Gas Mark 7).
In a bowl, combine the egg substitute, milk, and oats. Stir in ground sirloin, the tomatoes, celery, onion, garlic, and herbs. Mix in the salt (if using) and pepper. Form into a loaf and place in a shallow loaf pan.
Bake for 45 to 55 minutes. Remove from oven and transfer to a platter. Let rest for 5 minutes before cutting into thin slices.

Per serving:	191 calories (27% calories from fat), 27 g protein, 6 g total fat (2.3 g saturated fat), 9 g carbohydrates, 2 g dietary fiber, 61 mg cholesterol, 129 mg sodium, 192 mg potassium
Diabetic exchanges:	3 lean protein, 1/2 carbohydrate (bread/starch)

Fall Vegetable Medley

(makes 6 servings)

3/4	pound (360 g) Yukon Gold potatoes
1	carrot
8	ounces (240 g) Brussels sprouts
6	ounces ((180 g) boiling onions
1	cup (240 ml) fat-free low-salt canned chicken broth

Peel potatoes and carrot. Cut into chunks and cook in lightly salted water to cover until tender when pierced with the end of a sharp knife, about 10 to 15 minutes. Drain and keep warm.
Meanwhile, trim Brussels sprouts, removing outer leaves and cutting an X in the bottom of each sprout.
Wash onions and drop into a pot of boiling water for 5 minutes. Drain and slip off the skins.
Place Brussels sprouts and onions in a saucepan with the chicken broth. Cook over medium heat until tender, about 10 minutes. Add the cooked potatoes and carrot. Heat through. Transfer to a serving dish, discarding the excess cooking liquid. Serve at once.

Per serving:	79 calories (0% calories from fat), 3 g protein, 0 total fat (0 saturated fat), 17 g carbohydrates, 3 g dietary fiber, 0 cholesterol, 28 mg sodium, 538 mg potassium
Diabetic exchanges:	1 carbohydrate (1/2 bread/starch, 1 1/2 vegetable)

Baked Apple Wedges

(makes 6 servings)

	refrigerated butter-flavored cooking spray
2	tablespoons dark brown sugar
1/2	cup (40 g) rolled oats
1/4	teaspoon ground cinnamon
	pinch ground nutmeg
	pinch ground cloves
3	large Gayla apples
1	large egg beaten with 1 tablespoon milk
	sugar-free maple syrup, warmed

Preheat oven to 350° (180°C, Gas Mark 4). Lightly coat a baking sheet with cooking spray.
In a food processor or blender, combine sugar, oats, cinnamon, nutmeg, and cloves. Pulse until it makes fine crumbs.
Peel the apples and core. Cut each apple half into quarters. Dip the apple wedges in the egg mixture and roll in the oat mixture. Arrange on prepared baking sheet.
Bake for 20 to 25 minutes, until apples are nicely browned and tender. Transfer to dessert dishes and serve warm. Pass the syrup to drizzle over each serving.

Per serving:	115 calories (10% calories from fat), 2 g protein, 1 g total fat (0.3 g saturated fat), 25 g carbohydrates, 4 g dietary fiber, 24 mg cholesterol, 10 mg sodium, 171 mg potassium
Diabetic exchanges:	1 1/2 carbohydrate (1/2 bread/starch, 1 fruit)

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