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Meatloaf Italiano, Lemon Broccoli, Mashed Sweet Potatoes, Strawberry-Pineapple Sundaes
Prep Cook Cals Fat Fat% Chol Pro Carb Fiber Sugar Sod.
35 min 60 min 738 16.7g 20% 87mg 44.6g 110.1g 13.1g 73.2g 807mg
 view detailed nutritional information
Dietary Exchanges: Milk: 0.1, Vegetable: 1.5, Fruit: 0.5, Bread: 3.0, Lean meat: 2.8, Fat: 1.2, Sugar: 2.1, Very lean meat protein: 0.6
Meatloaf Italiano
Prep: 10 min, Cook: 1:00.
  • 1 cup recipe-ready crushed tomatoes
  • 1/2 cup seasoned breadcrumbs
  • 1 egg
  • 1/4 tsp. chili pepper flakes, crushed
  • 1 lb. lean ground beef
  • 1/4 lb. lean ground pork
  • 3/4 cup lowfat cottage cheese

Preheat oven to 350°F. Combine first 4 ingredients and salt to taste in a bowl. Add remaining ingredients and knead with hands until mixed. Transfer to a loaf pan. Bake 1 hour or until meat thermometer reads 160°F when inserted in center of loaf. Discard excess fat; slice and serve.

This recipe serves 6 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 6 only.

Per serving: calories 231, fat 9.3g, 37% calories from fat, cholesterol 72mg, protein 25.7g, carbohydrates 9.7g, fiber 0.8g, sugar 2.1g, sodium 514mg, diet points 5.7.

The recommended wines are: Merlot, Beaujolais, or Chianti.

Lemon Broccoli
Prep: 5 min, Cook: 5 min.
  • 1 lb. broccoli florets
  • 1 Tbs. unsalted butter
  • 2 Tbs. lemon juice

Place broccoli in a steamer basket over boiling water. Cover saucepan and steam 5-7 minutes or until broccoli is bright green and tender. Remove from steamer basket. Add remaining ingredients and pepper to taste.

Per serving: calories 59, fat 3.3g, 43% calories from fat, cholesterol 8mg, protein 3.4g, carbohydrates 6.4g, fiber 3.3g, sugar 2.3g, sodium 30mg, diet points 1.3.

Mashed Sweet Potatoes
Prep: 10 min, Cook: 20 min.
  • 1-1/2 lbs. cooked sweet potatoes, peeled, cut in half lengthwise and cut into 1/2 inch slices crosswise
  • 2 tsp. unsalted butter
  • 2 Tbs. evaporated skim milk
  • 1 Tbs. apricot preserves

Place sweet potatoes in a steamer basket over boiling water. Cover saucepan and steam 20 minutes or until tender. Drain potatoes and return to saucepan. Add remaining ingredients and salt and pepper to taste and mash until smooth.

Per serving: calories 207, fat 2.3g, 10% calories from fat, cholesterol 5mg, protein 4.0g, carbohydrates 43.6g, fiber 4.3g, sugar 31.1g, sodium 139mg, diet points 4.0.

Strawberry-Pineapple Sundaes
Prep: 10 min, plus chilling time.
  • 2 cups fresh strawberries
  • 1/2 tsp. vanilla extract
  • 2 ounces pineapple chunks, drained
  • 4 cups chocolate nonfat frozen yogurt

Purée strawberries and vanilla in a blender or food processor. Combine with pineapple in a bowl and chill. Spoon over frozen yogurt.

Per serving: calories 239, fat 1.9g, 7% calories from fat, cholesterol 3mg, protein 11.4g, carbohydrates 49.9g, fiber 4.9g, sugar 37.6g, sodium 124mg, diet points 4.5.