Oats and Lentil "Meat Loaf"
Calories 249 (27% from fat)
Fat 7.4 gram
Saturated Fat 0.5 gram
Trans Fat 0 gram
Cholesterol 0 mg.
Sodium 517 mg.
Carb. 34 gram
Fiber 5.5 gram
Sugar 10 gram
Sugar Alcohol 0 gram
Protein 13 gram
1/2 cup brown lentils, dry
1 1/2 cups water
1 Tbsp. water
1 cup celery, chopped
1 cup onion, chopped
2 garlic cloves (2 tsp.), minced
14 oz. firm tofu, drained
1/4 cup walnuts, finely ground
1 1/4 cups quick-cooking oats
3 Tbsp. low sodium soy sauce
3 Tbsp. sugar free BBQ sauce
(We used G Hughes Smokehouse Sugar Free BBQ Sauce Hickory Flavored.)
1 Tbsp. Dijon mustard
2 tsp. dried parsley
1/2 tsp. dried thyme
1/2 tsp. dried sage
1/2 tsp. dried rosemary
1/2 cup reduced sugar ketchup
(We used Heinz Reduced Sugar Tomato Ketchup.)
3 Tbsp. Splenda Brown Sugar Blend
This recipe originally came from The Game Changers. However, we changed the glaze on top to a more traditional ketchup and brown sugar mix, because that's what our tasting panel preferred.
1. Place the lentils in a strainer and pick out any stones or debris and shriveled lentils. Then thoroughly rinse.
2. Add water and lentils to a saucepan. Bring water to a boil.
3. Reduce heat to low and cover. Let lentils simmer until they're soft, but not falling apart. For brown lentils that's about 20-30 minutes.
4. Heat a non-stick skillet on high. Once it's hot, add 1 tablespoon of water.
5. Saute the celery, onion and garlic for 3-5 minutes, until it starts to brown and turn tender. Remove from the heat and let cool.
6. Preheat oven to 375 degrees Fahrenheit.
7. Put the tofu in a large bowl and mash it. Stir in the cooked onion-celery mixture. Then stir in the next nine ingredients, walnuts through rosemary.
8. Put the mixture into a parchment-lined loaf pan. (We used an 8 1/2 x 4 1/2 inch loaf pan.)
9. Mix together the ketchup and Splenda brown sugar blend. Then spread it across the top of the loaf.
10. Bake for 55 to 65 minutes, or until a toothpick inserted in the center comes out clean.
11. You can pull the loaf out with the parchment lining to keep it intact. Cut and serve.
You can fry the slices of “meatloaf” and serve it on toasted bread with mustard, pickles and ketchup for a delicious sandwich.
Yield: 6 Servings
You can freeze individual portions for easy re-heating later.
Microwave on high for approximately 3-4 minutes. Keep the container open a little to allow steam to escape.