Save time and get bagged shredded carrots. I prefer brown eggs, and if you can find the ones enhanced with omega-3s, go for ’em.
Prep: 10 minutes
Cook: 70 minutes
Makes 6 servings
Calcium for Baby’s growing bones and teeth (yep, they’re already forming), plus 22 grams of protein to help her whole body grow.
More than 10 percent of your daily iron (in an easy-to-absorb form) to help meet your increased needs. Plus, this is some serious comfort food without the guilt!
1 cup beef stock, divided
1 medium onion, minced
1½ cups unseasoned whole-wheat panko or regular breadcrumbs
¼ to ½ cup grated Parmesan cheese, depending on preference
½ cup shredded carrot
½ cup chopped fresh flat-leaf parsley
1 teaspoon whole-grain dried mustard
1 pound ground bison
2 eggs, whisked
2 teaspoons salt
¼ teaspoon black pepper
¼ cup apple cider vinegar
¼ cup packed brown sugar
3 tablespoons tomato paste
2 tablespoons ketchup
1 tablespoon Worcestershire sauce
1. Preheat oven to 350ºF. Spray an 8½x4¼x2¾-inch nonstick loaf pan with cooking spray and set aside.
2. Add half the stock to a medium pan, and heat over medium-high heat. Add the onion, and sauté until translucent, about 5 minutes. Set aside and allow to cool. (If you add the hot onion to the egg-meat mixture too quickly, the eggs will begin to cook.)
3. Combine the onions and all the remaining meatloaf ingredients in a large mixing bowl. Transfer to the prepared loaf pan.
4. Bake for 45 minutes. M eanwhile, combine the sauce ingredients (Worcestershire sauce, tomato paste, vinegar, brown sugar, and ketchup) in a small bowl.
5. R emove the meatloaf from the oven, and spread sauce on top with a spatula. R eturn to oven.
6. Bake for an additional 20 minutes, until sauce appears thick and bubbly. R emove from oven, and allow to cool slightly before slicing. Serve warm.
Calories 352; Fat 15 g (Sat 6 g, Mono 5 g, Poly 1 g); Cholesterol 128 mg; Protein 22 g; Carbohydrate 33 g; Sugars 14 g; Fiber 2 g; Iron 3 mg; Sodium 610 mg; Calcium 102 mg; Folate 19 mcg
Mon, December 5, 2011