Meatloaf Makeover

Serves 6

Recipe by Janice Newell Bissex, MS, RD, and Liz Weiss, MS, RD of MealMakeoverMoms.com

Husband-Tested in Alice’s Kitchen

Jim and I haven’t had meatloaf in ages, mostly because it’s not the healthiest thing to eat.  I came across this recipe makeover for meatloaf recently and gave it a try.  It’s quite good.  This version uses lean ground beef and includes black beans, carrots and ground flaxseed for a boost of fiber, vitamin A and heart-healthy omega-3 fats.

One 15-ounce can black beans, drained and rinsed

1 pound lean ground beef (90% or higher)

2 large eggs, beaten

1 large carrot, peeled and shredded (about 1 cup)

¼ cup onion, minced

½  cup seasoned breadcrumbs

1/3  cup ground flaxseed

¼  cup ketchup

3 cloves garlic, minced or 1/2 teaspoon garlic powder

2 tablespoons ketchup

Salt and pepper to taste

Preheat the oven to 375°F.  Lightly oil or coat a 9×13-inch baking dish with nonstick cooking spray and set aside.

Mash the beans in a large bowl using the back of a large fork or spoon until smooth but still a bit chunky. Add the beef, eggs, carrot, breadcrumbs, ground flaxseed, 1/4 cup ketchup, garlic powder, and salt and pepper to taste and mix until well combined.

Place the meat mixture in the middle of the baking dish. Shape into a 6×8-inch rectangle, about 1 ½  inches high. Spread the 2 tablespoons of ketchup evenly on the top and sides.

Bake until an instant-read meat thermometer registers 160°F, 50 to 60 minutes. Let stand for a couple of minutes before serving.

Nutrition Information per Serving: 280 calories, 11g total fat (3g saturated, 1.3g omega-3), 23g carbohydrate, 6g fiber, 640mg sodium, 23g protein, 110% vitamin A, 20% iron

Bacon, Lettuce, Tomato on Lavash (with Chipotle Mayonnaise)

Husband-Tested Recipe from Alice’s Kitchen

Last week, I bought several packages of local bacon from Lost River Market & Deli because it’s peak tomato season and I knew what my husband would be requesting….BLT’s. To prevent smelling up the house or creating a greasy mess in the kitchen, I fry up the bacon on the porch in big batches, freeze the crispy bacon in plastic freezer bags and then, take out what I need and reheat it in the microwave. Freeze the bacon grease to use when making cornbread, Me Me’s Hoe Cakes, or Fried Green Tomatoes (recipes on this blog.) If you prefer to go meatless, try TLT Wraps (Tempeh, Lettuce, Tomato, etc…) (recipe on this blog)
I like to make wraps using whole wheat lavash (similar to a tortilla) because it’s not all about the bread. When the BLT is in a wrap, you can really taste the salty, crunchy bacon and the other wonderful fillings you include. (Pictured is what it will look like before rolling.)

Ingredients:
Bacon strips, fried until very crisp and brown, drain on paper towels or newspapers
Lettuce leaves, washed and spun dry
Tomatoes, sliced thin
Mayonnaise or Chipotle Mayonnaise (recipe below)
Whole Wheat Lavash (Find these in the refrigerated section at Lost River Market & Deli.)
Optional, yummy additions: avocado slices, minced red onions, sautéed mushrooms

Directions:
Warm up the lavash in the microwave to make it more pliable. Spread with a little mayonnaise or chipotle mayonnaise. Place lettuce leaves, and then tomatoes on the lavash. (Add any optional ingredients.) Top with crispy bacon. Roll up the BLT like a burrito and enjoy!

Chipotle Mayonnaise
Makes 16 (2-tablespoon) servings
Recipe from Epicurious August 2006 and Husband-Tested in Alice’s Kitchen

Chipotle Chilies in Abobo Sauce are smoked jalapeno chilies. A little goes a long way. You'll only need a small amount, so put the leftover from the can in the freezer for when you make this again. You can also use them in this easy Husband-Tested Recipe Slow-Cooked Tex-Mex Chicken and Beans or Healthy Fish (or Bean) Tacos with Chipotle Cream (Chipotle Chilies in Abobo Sauce are available in cans at La Comadre, the Mexican grocery store, a neighbor of Lost River Market & Deli.)

1 chipotle chili (This comes in a can.)
3 ounces silken tofu (This is found in small boxes at Lost River Mkt. & Deli.)
3 tablespoons nonfat mayonnaise (I used regular mayo.)
3 tablespoons ketchup (I used Local Folks Ketchup.)
2 teaspoons Dijon mustard

Combine the chipotle chili, tofu, mayonnaise, ketchup and Dijon mustard in a small food processor or blender and process until smooth.

Nutrition per 2 Tablespoon Chipotle Mayonnaise serving: 12 calories, 2 g carbohydrates, 1 g protein, <1>

TLT Wraps (Tempeh, Lettuce, Tomato, etc…)

Makes four wraps
Recipe from Heidi Swanson 101 Cookbooks
Adapted and Husband-Tested in Alice’s Kitchen

Tempeh is made from cooked and slightly fermented soybeans and formed into a cake or patty. It can be found in the freezer section of Lost River Market & Deli. Tempeh is low fat, cholesterol free, very high in protein and calcium. This recipe was our first experience with tempeh. My husband absolutely loved this wrap and told me, “Don’t lose this recipe!” The original recipe put the ingredients on toasted bread. Lost River Market & Deli has very nice spinach tortillas in the refrigerated aisle and so I was inspired to make wraps instead of the traditional sandwich. I also added the Chipotle Mayonnaise (more of a sauce) which is made with silken tofu. (Recipe below and also on the blog.) Of course, this delicious mayonnaise can be used on any sandwich. If cherry tomatoes are not available, you could substitute roasted peppers or a spoon full of Glen Muir Fire Roasted Tomatoes. You could also add a smidgen of crumbled cheese (goat, blue or feta would be nice!) Serve this with a crisp apple or a couple of Clementine oranges and you have a great and healthy meatless meal!

Tempeh Marinade (Marinate the tempeh a few hours or overnight.)
3 tablespoons olive oil
1/4 cup soy sauce (You can use low sodium.)
2 tablespoons balsamic vinegar
2 tablespoons maple syrup
3 tablespoons chipotle peppers (minced) with adobo sauce (These are available in cans at La Comadre, the Mexican grocery store, a neighbor of Lost River Market & Deli.)

8 ounces of tempeh, cut into 1/3-inch thick strips

Whisk together the 3 tablespoons of olive oil, shoyu, balsamic vinegar, brown sugar and adobo sauce. Pour 1/3 of the tempeh marinade into an 8x8 baking dish (or something comparable) - you want a dish that is just big enough to hold the tempeh in a single layer - this way it will be fully enveloped by the marinade. Pour the remaining marinade over the top of the tempeh, cover and keep in the refrigerator for a couple hours, overnight or until ready to use.

Wrap Fixings:
• 2 cups cherry tomatoes, halved. Drizzle with olive oil and sprinkle with Kosher salt and freshly ground pepper. Spread out on a sheet pan and roast for 40 minutes at 350 F. Or Roasted peppers (from a jar, drained) Or Glen Muir Fire Roasted Tomatoes (from the can, drained)
• Lettuce or baby spinach leaves
1-2 large avocados, remove peel and pit, and then slice
• Crumbled blue cheese, feta, or goat cheese (optional)
• Chipotle Mayonnaise (recipe below)

Spinach flour tortillas or your favorite whole wheat bread, toasted

Assembling the Wrap:
When the tempeh is done marinating heat a large pan over medium-high heat and cook the tempeh slices for a few minutes on each side. Set the tempeh slices aside until you are ready to assemble the wraps.
To assemble each wrap, spread a little Chipotle Mayonnaise over the entire spinach tortilla. Place a few slices of tempeh on one half of the tortilla. Top the tempeh with a spoonful of roasted tomatoes. Add a few slices of avocado. Sprinkle with cheese. Place
lettuce or spinach on top of the filling. Roll up the tortilla, wrapping the yummy filling up so that it doesn’t fall out…like a burrito or taco.

Chipotle Mayonnaise
Yield: Makes 16 (2-tablespoon) servings
Recipe from Epicurious August 2006
Husband-Tested in Alice’s Kitchen

Chipotle Chilis in Abobo Sauce are smoked jalapeno chilis. A little goes a long way. You'll only need a small amount, so put the leftover from the can in the freezer for when you make this again. You can also use them in this easy husband-tested recipe: Slow-Cooked Tex-Mex Chicken and Beans (These are available in cans at La Comadre, the Mexican grocery store, a neighbor of Lost River Market & Deli.)

1 chipotle chile (This comes in a can.)
3 ounces silken tofu (This is found in small boxes at Lost River Mkt. & Deli.)
3 tablespoons nonfat mayonnaise (I used regular mayo.)
3 tablespoons ketchup (I used Local Foods Ketchup.)
2 teaspoons Dijon mustard

Combine the chipotle chile, tofu, mayonnaise, ketchup and Dijon mustard in a small food processor or blender and process until smooth.

Nutrition per 2 Tablespoon Chipotle Mayonnaise serving: 12 calories, 2 g carbohydrates, 1 g protein, <1 g fat, <1 g fiber, <1 mg cholesterol, 76 mg sodium

Chipotle Mayonnaise

Yield: Makes 16 (2-tablespoon) servings
Recipe from Epicurious August 2006
Husband-Tested in Alice’s Kitchen

This makes a very yummy mayo sauce to put on any sandwich. Try this on your next BLT or TLT Wrap (Recipe on this blog.) Chipotle Chilis in Abobo Sauce are smoked jalapeno chilis. A little goes a long way. You'll only need a small amount, so put the leftover from the can in the freezer for when you make this again. You can also use them in this easy husband-tested recipe: Slow-Cooked Tex-Mex Chicken and Beans (These are available in cans at La Comadre, the Mexican grocery store, a neighbor of Lost River Market & Deli.)

1 chipotle chile (This comes in a can.)
3 ounces silken tofu (This is found in small boxes at Lost River Mkt. & Deli.)
3 tablespoons nonfat mayonnaise (I used regular mayo.)
3 tablespoons ketchup (I used Local Foods Ketchup.)
2 teaspoons Dijon mustard

Combine the chipotle chile, tofu, mayonnaise, ketchup and Dijon mustard in a small food processor or blender and process until smooth.

Nutrition per 2 Tablespoon serving: 12 calories, 2 g carbohydrates, 1 g protein, <1 g fat, <1 g fiber, <1 mg cholesterol, 76 mg sodium