2020-02-01 Cooking Light

Protein-Packed Dinners

LOW-SUGAR RECIPES^67

Meat Loaf with

Mushroom Gravy

HANDS-ON 3 5 M I N.
TOTAL 1 HR. 15 MIN.

The beef may look a touch pink after
slicing, but if a thermometer registers
160°F, it’s done.

2 Tbsp. olive oil
2 (8-oz.) pkgs. presliced cremini
mushrooms
5 tsp. chopped fresh thyme,
divided
2 tsp. dried oregano
2 cups finely chopped onion
8 garlic cloves, minced

(^2) ⁄ 3 cup Madeira wine or dry sherry
2 (1^1 ⁄ 2 -oz.) slices whole-grain bread,
coarsely ground
(^1) ⁄ 3 cup ketchup
21 ⁄ 2 Tbsp. Dijon mustard, divided
11 ⁄ 2 tsp. kosher salt, divided
(^1) ⁄ 2 tsp. black pepper
3 lbs. 90% lean ground sirloin
2 large eggs
Cooking spray
2 cups unsalted beef stock (such
as Swanson), divided
2 Tbsp. all-purpose flour

1. Preheat oven to 350°F.


2. Heat oil in a large skillet over
   medium-high. Add mushrooms,
   2 teaspoons thyme, and oregano;
   sauté 5 minutes. Add onion and garlic,
   and sauté 6 minutes. Add wine; cook 2
   minutes or until liquid is almost
   evaporated. Remove pan from heat.
   Chop half of mushroom mixture; reserve
   remaining half of mixture.


3. Place chopped mushroom mixture,
   breadcrumbs, ketchup, 2 tablespoons
   mustard, 1 teaspoon salt, pepper, beef,
   and eggs in a medium bowl, stirring to
   combine. Shape beef mixture into 2 (9-
   x 4-inch) loaves on a roasting pan or
   broiler pan coated with cooking spray.
   Bake at 350°F for 30 minutes. Add
   reserved sliced mushroom mixture and
   1 cup stock to pan. Bake at 350°F for 15
   minutes or until a thermometer inserted
   in the center of loaves registers 160°F.
   Remove loaves from pan.
   4. Pour mushroom mixture from bottom
   of pan into a medium saucepan. Add
   remaining 1^1 ⁄^2 teaspoons mustard,^1 ⁄^2
   teaspoon salt, remaining 1 cup stock,
   and flour, stirring with a whisk. Bring to
   a boil; cook 1 minute or until thickened.
   Stir in remaining 1 tablespoon thyme.
   Cut each meat loaf into 12 slices, and
   serve with gravy, or follow freezing
   instructions on p. 66.
   SERVES 12 (serving size: 2 slices meat loaf and
   about 2 Tbsp. gravy); CALORIES 279; FAT 13g (sat
   5g, unsat 7g); PROTEIN 26g; CARB 12g; FIBER
   2g; SUGARS 5g (added sugars 0g); SODIUM
   514mg; CALC 4% DV; POTASSIUM 14% DV

Caramelized Onion

Marmalade

HANDS-ON 1 0 M I N.

TOTAL 50 MIN.

Keep this sweet and tangy onion

marmalade on hand as a nice

complement to simple grilled flank

steak, chicken, or pork.

1 Tbsp. butter

3 Tbsp. brown sugar

10 cups thinly sliced sweet onion

(about 4 large)

4 garlic cloves, minced

2 Tbsp. red wine vinegar

(^3) ⁄ 4 tsp. salt
(^1) ⁄ 8 tsp. freshly ground black pepper

1. Melt butter in a large nonstick skillet
   over medium. Add sugar to pan; cook 1
   minute or until sugar dissolves. Add
   onion and garlic to pan. Cover and cook
   30 minutes or until onions are very
   tender, stirring occasionally.


2. Uncover and add vinegar to onion
   mixture. Cook, uncovered, 10 minutes or
   until golden brown, stirring frequently.
   Stir in salt and pepper.
   SERVES 12 (serving size: 2 Tbsp.); CALORIES 44;
   FAT 1g (sat 1g, unsat 0g); PROTEIN 1g; CARB 9g;
   FIBER 1g; SUGARS 6g (added sugars 3g);
   SODIUM 157mg; CALC 0% DV; POTASSIUM
   2% DV