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| 2 | cups | sliced mushrooms, such as white or cremini | |||
| 2 | medium | onions, sliced ( 2 cups) | |||
| 2 | cups | cooked brown rice (2/3 cup raw) | |||
| 2 | cups | cooked lentils (1 cup raw) | |||
| 1 | cup | ketchup | |||
| 1/2 | cup | firm tofu (2-1/2 oz.) | |||
| 1/2 | cup | low-sodium tamari sauce | |||
| 2 | tablespoons | granulated onion | |||
| 1 | tablespoon | granulated garlic | |||
| 1/2 | cup | egg whites (about 4 large whites) | |||
| 1 | cup | old-fashioned rolled oats | |||
| 2 | large | carrots, grated (1 cup) | |||
| 1/2 | cup | mashed potato flakes | |||
| 1 | tablespoon | chopped fresh thyme or dried | |||
| 1/2 | teaspoon | salt | |||
| ground black pepper to taste | |||||
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| Line bottom of 9 x 5-inch loaf pan with parchment paper.
Spray sides of pan with cooking spray. (Parchment makes unmolding
easier, but if you want to skip unmolding and cut loaf right in the pan, just spray bottom
and sides of the pan well.) Preheat oven to 350 degrees. Rinse mushrooms but don't dry them - the water will add needed moisture during sautéing. Spray large skillet with cooking spray. Add mushrooms and onions and cook over low heat until very tender, stirring occasionally, 10 to 12 minutes. In food processor, combine mushroom and onion mixture, rice, lentils, 3/4 cup of ketchup, tofu, tamari sauce, granulated onion and garlic and process until smooth. Add egg whites and process again. Transfer to large bowl. Add oats, carrots, potato flakes, thyme, salt and pepper and mix well. Place mixture in prepared pan, smoothing top. Using knife, cut x-shaped groove in top of loaf. Spread remaining 1/4 cup of ketchup over top. Bake, until firm, about 1-1/2 hours. Cool completely, then cover and refrigerate overnight - chilling gives loaf the best texture. To unmold, invert loaf onto serving plate and remove parchment. Cover with another plate, then turn over so loaf is right side up. To serve, spray baking sheet with cooking spray. Slice loaf and place slices on prepared baking sheet. Cover with foil and bake at 350 degrees until heated through, 15 to 20 minutes. Serve hot. Makes 8 servings. Serve with mashed potatoes and steamed vegetables. Leftovers make "great" sandwiches! Per serving: 241 CAL, 13g PROT, 2g FAT, 45g CARB, 739mg SOD, 6g FIBER. |
