1/2 cup brown rice
1 tablespoon olive oil or vegetable oil
1 small onion, chopped
1 cup chopped red and green bell peppers
1 pound extra-lean ground beef and/or ground turkey breast
1 cup chunky salsa
1/4 cup liquid egg substitute or 1 egg
3/4 teaspoon salt
1/2 teaspoon ground black pepper
1/4 teaspoon celery seeds
Cook the rice according to the package directions.
Preheat the oven to 350°F.
Warm the oil in a small skillet over medium heat. Add the onion and bell peppers. Cook for 5 minutes, or until tender.
In a large bowl, combine the meat, salsa, egg substitute or egg, salt, black pepper, and celery seeds. Stir in the vegetables and rice. Place the mixture in a baking dish and pat into an oblong loaf. Bake for 45 to 50 minutes, or until a thermometer inserted in the center registers 160°F and the meat is no longer pink.
Makes 6 servings
Per serving: 273 calories, 17 g protein, 21 g carbohydrate, 13 g total fat, 47 mg cholesterol, 3 g fiber, 597 mg sodium
Decadent (yet smart!) desserts
