A Thinner You

CLASSIC DINER MEAT LOAF

Tue, 21 Mar 2023 13:50:18 GMT

Preheat oven to 350°F. Line a 2-quart rectangular baking dish with foil; set aside. In a large bowl, combine milk and egg. Stir in bread crumbs, green onion, Worcestershire sauce, thyme, salt, and pepper. Add ground beef; mix well. Shape meat mixture into an 8×5-inch rectangle in the prepared baking dish.
Bake for 50 minutes. Spoon off fat. Meanwhile, in a small bowl, combine ketchup, vinegar, and garlic. Spread over top of meat loaf. Bake about 10 minutes more or until meat is done (160°F).
Let stand for 10 minutes before serving. Spoon off any fat. Cut into slices.

Per serving: 197 calories; 9 g fat(4 g sat); 1 g fiber; 8 g carbohydrates; 20 g protein; 13 mcg folate; 56 mg cholesterol; 4 g sugars; 339 IU vitamin A; 2 mg vitamin C; 57 mg calcium; 3 mg iron; 308 mg sodium; 405 mg potassium
Carbohydrate Servings: ½
Exchanges: ½ starch, 2½ lean meat, 1 fat

Tue, 21 Mar 2023 13:39:28 GMT

Combine lettuce, tomatoes, cucumber, egg and shrimp in a bowl. Season with pepper. Toss with dressing and serve.

Tip: To hard-boil eggs: Place eggs in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low and cook at the barest simmer for 10 minutes. Remove from heat, pour out hot water and run a constant stream of cold water over the eggs until completely cooled.

Serving size: 1 salad
Per serving: 237 calories; 13 g fat(3 g sat); 4 g fiber; 13 g carbohydrates; 19 g protein; 244 mcg folate; 273 mg cholesterol; 6 g sugars; 1 g added sugars; 13,391 IU vitamin A; 18 mg vitamin C; 121 mg calcium; 2 mg iron; 735 mg sodium; 735 mg potassium
Nutrition Bonus: Vitamin A (268% daily value), Folate (61% dv), Vitamin C (30% dv)
Carbohydrate Servings: 1
Exchanges: 2 vegetable, 3 lean meat, 1 fat

Tue, 21 Mar 2023 13:39:26 GMT

40 min. 177 cals per serving

Preheat oven to 400 degrees F (200 degrees C).
Toss butternut squash with olive oil and garlic in a large bowl. Season with salt and black pepper. Arrange coated squash on a baking sheet.
Roast in the preheated oven until squash is tender and lightly browned, 25 to 30 minutes.

Footnotes

Tip
Aluminum foil can be used to keep food moist, cook it evenly, and make clean-up easier.

Per Serving: 177 calories; 7 g fat; 30.3 g carbohydrates; 2.6 g protein; 0 mg cholesterol; 11 mg sodium.

Tue, 21 Mar 2023 13:34:21 GMT

Combine water, oats, dried cranberries, dried apricots and salt in a 5- or 6-quart slow cooker. Turn heat to low. Put the lid on and cook until the oats are tender and the porridge is creamy, 7 to 8 hours.
Stovetop Variation
Halve the above recipe to accommodate the size of most double boilers: Combine 4 cups water, 1 cup steel-cut oats, 3 tablespoons dried cranberries, 3 tablespoons dried apricots and ⅛ teaspoon salt in the top of a double boiler. Cover and cook over boiling water for about 1½ hours, checking the water level in the bottom of the double boiler from time to time.

Ingredient Note: Steel-cut oats, sometimes labeled “Irish oatmeal,” look like small pebbles. They are toasted oat groats—the oat kernel that has been removed from the husk—that have been cut in 2 or 3 pieces. Do not substitute regular rolled oats, which have a shorter cooking time, in the slow-cooker oatmeal recipe.
For easy cleanup, try a slow-cooker liner. These heat-resistant, disposable liners fit neatly inside the insert and help prevent food from sticking to the bottom and sides of your slow cooker.
People with celiac disease or gluten-sensitivity should use oats that are labeled “gluten-free,” as oats are often cross-contaminated with wheat and barley.

Serving size: 1 cup

Per serving: 188 calories; 3 g fat(0 g sat); 9 g fiber; 34 g carbohydrates; 6 g protein; 0 mcg folate;0 mg cholesterol; 6 g sugars; 0 g added sugars; 225 IU vitamin A; 0 mg vitamin C; 30 mg calcium; 2 mg iron; 80 mg sodium; 197 mg potassium
Carbohydrate Servings: 2½
Exchanges: 2 starch, ½ fruit