Mushroom and Walnut Meat Loaf

These retain their shape well because they are baked in individual ramekin dishes and are perfect for portion control

Prep time: 25 minutes Cook time: 50-55 minutes

Nutrition Facts

Serving Size: 1 ramekin

  • Calories 300
  • Carbohydrate 33 g
  • Protein 13 g
  • Fat 15 g
  • Saturated Fat 2 g
  • Sugars 10 g
  • Dietary Fiber 6 g
  • Cholesterol 45 mg
  • Sodium 340 mg
  • Potassium 1050 mg

This Recipe Serves 4

Ingredients

Cooking spray
1 tablespoon olive oil
1 large onion, chopped
1 pound mixed mushrooms (white, cremini, Portobello, or others) stemmed, cleaned, and finely chopped
1/3 cup diced red bell pepper
1/3 cup minced rehydrated sun-dried tomatoes
1 teaspoon Italian seasoning
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
1 egg, beaten
1 cup panko breadcrumbs
1/2 cup fat-free milk
1/2 cup finely chopped walnuts

Instructions

  1. Preheat the oven to 350°F. Coat 4 (8-ounce) ramekins with cooking spray. Set the ramekins aside.
  2. Heat the oil in a large skillet over medium heat. Sauté the onions and mushrooms for 10 minutes or until richly browned. Add in the red pepper and sun-dried tomatoes and sauté about 8 minutes. Add in the Italian seasoning, salt and pepper and sauté 1 minute.
  3. Add the mushroom mixture to a large bowl, allow to cool for 2 minutes. Add in the egg, breadcrumbs, milk and walnuts. Mix gently. Divide the mixture among all the ramekins, pressing down on the mixture to fit all the ramekins.
  4. Set the ramekins onto a baking sheet and bake in the oven for 30-35 minutes until the top is browned. Run a knife around each ramekin to loosen the loaf

Choices: 1 Starch; 3 Nonstarchy Vegetable; 1 Protein, lean; 2 1/2 Fat

From The Perfect Diabetes Comfort Food Collection by Robyn Webb, MS

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