Monday, April 20, 2009

Bulgar Meatloaf

INGREDIENTS:
  • 1 Cup Dried Shiitake
  • 1 Cup Bulgur
  • 1 Cup Boiling Water
  • 2 Teaspoons Olive Oil
  • 1 Small Onion, Chopped
  • 1 Stalk Celery, Chopped
  • 2 Cloves Garlic, Minced
  • 1 Tablespoon Worcestershire Sauce
  • 1 15-Ounce Can Diced Tomatoes, Drained
  • 1/2 Cup Evaporated Milk
  • 1/2 Cup Ketchup
  • 1 Large Egg
  • 2 Large Egg Whites
  • 1-1/2 Pounds Ground Beef
  • 1 Cup Fine Dry Breadcrumbs
  • 1/4 Cup Chopped Fresh Parsley
  • 2 Teaspoons Dried Thyme
  • 1/2 Teaspoon Salt
DIRECTIONS:
  • Place mushrooms in a small bowl, cover with warm water, and let stand for 30 minutes.
  • Combine bulgur with the boiling water in another small bowl and let soak until the bulgur is tender and the water has been absorbed, about 30 minutes.
  • Remove the mushrooms from the liquid, trim the stems and coarsely chop caps.
  • Preheat oven to 350°F and coat a baking sheet with cooking spray.
  • Heat oil in a small skillet over medium-low heat, add onion, celery, garlic and cook, stirring, until the vegetables are softened, about 7 minutes.
  • Add Worcestershire and cook for about 3 minutes, scraping the pan as the mixture becomes sticky.
  • Add tomatoes, evaporated milk, ketchup, and stir to combine.
  • Continue cooking until the mixture is very thick, about 3 minutes, then remove from the heat and let cool.
  • Whisk egg and egg whites in a large bowl, add beef, breadcrumbs, the soaked bulgur, the mushrooms and the tomato mixture.
  • Stir in parsley, thyme and salt, then mix thoroughly with your hands.
  • Mound the meatloaf mixture into a free-form loaf on the prepared baking sheet, and bake for 60 minutes or until the internal temperature reaches 165 degrees.
  • Let cool for 10 minutes before slicing and serving.
This is super healthy take on a comfort food classic. The addition of mushrooms and bulgar decreases the amount of fat while upping the good-for-yous. The recipe make awesome left-overs and only sits at 313 calories.
Enjoy!
This recipe is from Eating Well magazine.

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