Reduced,Fat,Meat,Loaf,secret,t health Reduced Fat Meat Loaf
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It is no secret that four legged meats, especially beef andpork that were fattened in feedlots, comprise one of thehighest sources of fats in the American diet. If you want tokeep some of your recipes, but lower the fat by ten to fiftypercent, you can substitute some soy foods for part. This iseasiest to do with meals which can be made from ground beef.I have yet to find an artificial meat cutlet, molded fromtofu and / or TSP/TVP = Textured Soy/Vegetable Protein, totaste very good. But I have learned to like tofu and tempehfor themselves. I have made "beef stew" with tempehreplacing all the meat, and omelets with mashed tofu insteadof cheese, and served without sausage or bacon. I also likeangel hair pasta mixed with spices, soy sauce, and an equalmixture of ground beef and tofu.The scientific test for success was that I have eaten myinvented recipes more than once, and without any regrets.So, what about meat loaf? It looks like a natural test case.One should realize that fat in the starting meat will bemostly trapped in the final dish, so start with lean groundbeef. Major groceries should have 5 to 10 percent fat groundbeef. If not, ask for some to be made from their leanestcuts. If you extend the meat by folding in crushed crackersor bread crumbs, realize that such will help trap fat.Here is my experiment of a recent weekend.First, start an oven heating to about 375 Fahrenheit, plusor minus 25 degrees. It will be ready when the dish is.I placed 12 ounces (a common standard package size) of extrafirm tofu (least water content) in a round ceramic bakingdish, then used a manual potato masher to reduce it topaste. I then added 3 cups of lean ground beef, and blendedthoroughly, until the color was uniform. Along the way, Ihad tossed in some diced garlic, blended green herbs, twotablespoons of real soy sauce, and some fresh ground blackpepper, but no salt. Other people might want to include somediced green or red pepper, some tomato sauce or fresh dicedtomatoes, and similar.By the way, I use Mori-Nu brand of tofu, because it comes inaseptic packages which require no refrigeration.I cut two medium potatoes length wise into quarters, thensliced fairly thinly. I also diced up a double handful ofpre peeled baby carrots. After shaping the meat into a roundloaf which did not touch the sides of the dish, I placedpotato around the sides, then the carrots over every thing.I topped the dish with its clear glass cover, then placed inthe oven for an hour. This made the potato and carrot slicestender but not mushy. The resulting juices made a greatgravy. After serving, I added a small amount of "lite salt",which is a 50 - 50 blend of potassium and sodium chloride.Tasty!Readers can vary the proportion of tofu. My meat loaf had avery nice consistency, neither rock hard nor crumbly soft. Iwould like to know if readers still got good results usingmore tofu.After the left overs had spent a night in the refrigerator,I saw no globs of congealed fat, which confirmed that themeat was lean. Of course, the fat absorbed back into theloaf was not visible. I reduced the saturated fats in themeal, but I did not eliminate them.Baking the potatoes with the meat, rather than making mashedpotatoes, meant no temptation to add butter or margarine.** Diet with FACTS, not MYTHS. ** Article Tags: Meat Loaf
Reduced,Fat,Meat,Loaf,secret,t