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.
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