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Vegetable Meatless Loaf

Vegetable Meatless Loaf Picture

This photo shows it divided up into 4 servings per loaf.

Vegetable Meatless Loaf
(8 Servings - 4 Per Loaf)

Calories 325 (14% from fat)
Fat 5 gram
Saturated Fat .5 gram
Trans Fat 0 gram
Chol. 0 mg.
Sodium 419 mg.
Carb. 62 gram
Fiber 13 gram
Sugar 15 gram
Sugar Alcohol 0 gram
Protein 17 gram

Vegetable Meatless Loaf
(12 Servings - 6 Per Loaf)

Calories 217 (10% from fat)
Fat 3 gram
Saturated Fat .25 gram
Trans Fat 0 gram
Chol. 0 mg.
Sodium 279 mg.
Carb. 41 gram
Fiber 9 gram
Sugar 10 gram
Sugar Alcohol 0 gram
Protein 11 gram

Ingredients


1 (16 oz.) package of lowfat tofu
(We used Nasoya Silken.)

1 (15 oz.) can chickpeas

1 box (26.455 oz) Pomi CHOPPED tomatoes
(We chose Pomi because it had significantly less sodium than even the no salt added canned diced tomatoes.)

2 cups bulgur wheat

1 cup oatmeal (not quick oats)

6 egg whites

1 large carrot

2 stalks celery

1 large onion

1 hot green pepper (remove seeds)

1/2 cup fresh parsley

2 cloves garlic

1 cup water

3 Tbsp. dijon mustard

3 Tbsp. low sodium ketchup

3 Tbsp. Worcestershire sauce

1/4 tsp. thyme

1/4 tsp. cumin

1/2 tsp black pepper

1/4 tsp. basil

fat-free cooking spray

2 cups low sodium pasta sauce
(We used Walnut Acres Organic Low Sodium Pasta Sauce.)


This can be divided into 4 or 6 servings per loaf. Divide it up according to how many calories per meal you want and how much you want to eat per serving.

1. Combine drained tofu and drained chickpeas in a bowl and mash together.

2. In a separate large mixing bowl combine the next 4 ingredients (tomatoes, bulgur wheat, oatmeal and egg whites). Then stir them in with the tofu mix. Let stand for 15 minutes.

3. Dice the next 6 ingredients (carrot, celery, onion, hot green pepper, parsley and garlic). Cook the diced ingredients over medium heat with 1 cup water in a non-stick pan for 8 minutes or until liquid is absorbed. Pour contents of pan into the bowl with tofu mix and stir together.

4. Add mustard, ketchup, Worcestershire, thyme, cumin, black pepper and basil to tofu mix. Make sure ingredients are thoroughly combined.

5. Pre-heat oven to 350 degrees Fahrenheit. Spray the inside of two 8.5 x 4.5 inch bread loaf pans with Fat-free cooking spray. Divide the tofu mix in half and spread each half evenly in a bread pan.

6. Bake the loaves at 350 degrees Fahrenheit for 35-40 minutes. Let sit for 5 minutes to cool. Top with low sodium pasta sauce and serve.

Yield: 8 or 12 Servings
This recipe was created by Charles Nuedling - Personal Chef


 

This is a Freezer Friendly Recipe!

Frozen Vegetable Meatless Loaf Picture

Freeze the loaf slices in individual portions for easy re-heating later.

Crack the top and microwave for approximately 6-8 minutes.

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