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No-Meat Loaf 2

Makes 1 loaf (12 servings)

Serve this great-tasting loaf with Garlic Mashed Potatoes and Mushroom Gravy for a hearty meal thatís sure to please. A food processor makes it easy to make the bread crumbs (or you can purchase already-prepared bread crumbs) and to finely chop the walnuts and vegetables. The tomatoes in this recipe add vitamin C and lycopene.

1 1/4 cups quick-cooking or regular rolled oats
vegetable oil spray
1/4 teaspoon ground black pepper
1/2 teaspoon dried sage
1/2 teaspoon dried thyme
2 teaspoons stone-ground or Dijon mustard
1 cup plain tomato sauce, or 1 cup crushed tomatoes
3 tablespoons reduced-sodium soy sauce
1 14-ounce package Lightlife Gimme Lean Ground Beef Style meat substitute, other ground beef-style meat substitute, or 2 cups cooked bulgur
1/2 green bell pepper, seeded and minced
1 carrot, minced
2 celery stalks, minced
1 small onion, minced
1/4 cup finely chopped walnuts
1 1/2 cups bread crumbs, preferably whole-wheat (2Ė3 slices bread)
1/2 cup ketchup or barbeque sauce (optional)

Preheat oven to 350˚F.

Use a food processor to finely chop or mince walnuts, onion, celery, carrot, and green bell pepper. Combine all ingredients except vegetable oil spray and ketchup or barbeque sauce in a large bowl. Stir with a large spoon or knead by hand until well-mixed.

Press into a vegetable oil sprayed 5"◊9" loaf pan or similar baking dish.

Top with ketchup or barbeque sauce, if using, and bake for 60 minutes. Let stand 10 minutes before cutting.

To store leftovers, remove loaf from pan and let cool. Stored in a covered container in the refrigerator, leftover No-Meat Loaf will keep for up to 3 days.

Per serving

  • Calories: 104
  • Fat: 2.6 g
  • Saturated Fat: 0.3 g
  • Calories from Fat: 22%
  • Cholesterol: 0 mg
  • Protein: 8.2 g
  • Carbohydrates: 13.9 g
  • Sugar: 2.7 g
  • Fiber: 2.5 g
  • Sodium: 418 mg
  • Calcium: 37 mg
  • Iron: 1.7 mg
  • Vitamin C: 5.9 mg
  • Beta Carotene: 463 mcg
  • Vitamin E: 0.6 mg

Source: The Survivorís Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D. and Jennifer Reilly, R.D.