2 tsps. olive oil
1 medium onion, chopped
2 garlic cloves, minced
1/2 cup shredded carrots
2 large eggs
1 tsp. salt
1 Tbsp. black pepper
2 tsps. Dijon mustard
1/2 cup low-fat yogurt
1 1/2 lbs. ground beef
1 cup cooked brown rice
2/3 cup bran flake cereal, crushed into coarse crumbs
1/2 tsp. dried basil
1/3 cup fresh parsley leaves, minced
Heat oven to 350° F.
Heat the oil in a medium saute pan. Add onion, garlic and carrots, sautéing over low. Set aside to cool.
Mix the eggs, salt, pepper, mustard and yogurt. Combine the egg mixture, meat, rice, sautéed vegetables, bran flake crumbs and herbs in a large mixing bowl.
Turn meat mixture onto work surface and with wet hands, shape into a 9″x5″ loaf. Place on foil-lined shallow baking pan.
Bake until loaf is browned, about 55 minutes. Let cool 20 minutes. Slice and serve.
Yield: 8 servings
Per serving: 290 calories, 13.2g total fat, 26.5g protein, 16.1g carbohydrate, 2.5g dietary fiber, 481mg sodium, 4g sugar