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Neat Loaf

Makes 12 slices

Neat Loaf is loaded with healthful vegetables, whole grains, and soy. Serve it with Mashed Potatoes and Brown Gravy for a meal that will make everyone happy. The vegetables should be very finely chopped, a task easily accomplished with a food processor.

1 cup cooked brown rice
2 cups bread crumbs
1 cup finely chopped walnuts
1 small onion, finely chopped
2 celery stalks, finely chopped
1 carrot, finely chopped
1 pound firm tofu
1/4 cup barbeque sauce
3 tablespoons reduced-sodium soy sauce
2 teaspoons stone-ground or Dijon mustard
1/4 teaspoon black pepper
1 vegetable oil spray
1 additional barbeque sauce or ketchup

Preheat oven to 350°F.

In a large bowl, combine rice, bread crumbs, walnuts, onion, celery, and carrot.

Purée tofu in a food processor, or mash by hand until very smooth. Add to rice mixture along with barbecue sauce, soy sauce, mustard, and black pepper.

Stir with a large spoon or knead mixture by hand until it is well mixed and holds together, about 1 minute.

Transfer to a vegetable oil sprayed 5"×9" loaf pan or other baking dish and distribute evenly using a spoon, spatula, or your hand.

Top with barbecue sauce or ketchup. Bake 60 minutes. Let stand 10 minutes before serving.

Variation: Leftover Neat Loaf makes a quick and delicious sandwich. Simply arrange a slice of cold Neat Loaf on whole-wheat bread with lettuce, tomato, and your favorite condiment, such as mustard, ketchup, dairy- and egg-free mayonnaise substitute, or barbeque sauce.

Per sandwich (with lettuce, tomato, and mustard):
384 calories
12.4 g fat
1.9 g saturated fat
29.1% calories from fat
0 mg cholesterol
15.3 g protein
57.8 g carbohydrate
16.2 g sugar
7.7 g fiber
928 mg sodium
218 mg calcium
4.7 mg iron
7.2 mg vitamin C
648 mcg beta-carotene
0.7 mg vitamin E

Per slice

  • Calories: 230
  • Fat: 9.6 g
  • Saturated Fat: 1.3 g
  • Calories from Fat: 37.8%
  • Cholesterol: 0 mg
  • Protein: 9 g
  • Carbohydrates: 29.1 g
  • Sugar: 8.9 g
  • Fiber: 3 g
  • Sodium: 510 mg
  • Calcium: 163 mg
  • Iron: 2.5 mg
  • Vitamin C: 1.6 mg
  • Beta Carotene: 436 mcg
  • Vitamin E: 0.3 mg

Source: Healthy Eating for Life for Children by Amy Lanou, Ph.D.; recipe by Jennifer Raymond, M.S., R.D.