Meat-Less Loaf

Meat-Less Loaf
Staff Writer
Lisa Books-Williams

Meat-Less Loaf

Wheat germ and wheat bran work together in this recipe to create a meat-substitute that will make you think you're eating the real thing. 

9
Servings
314
Calories Per Serving
Deliver Ingredients

Notes

To read more about Lisa Books-Williams and her holistic teachings, visit her website

Ingredients

  • 1 Cup cooked brown rice
  • 1/2 Cup wheat germ
  • 1/2 Cup wheat bran
  • 1 1/2 Cup chopped walnuts
  • 1 Cup chopped onions
  • 3/4 Cups chopped mushrooms
  • 12 Ounces Cheddar-style soy cheese, shredded
  • 2 Teaspoons garlic powder
  • 1 Teaspoon salt
  • 1/2 Teaspoon pepper
  • 1 Cup plain soy yogurt
  • Ketchup, for garnish

Directions

Preheat oven to 350 degrees.

Blend all ingredients and press into a greased or nonstick loaf pan.

Make a ½-inch deep trench down the center of the loaf and bake for 30 minutes.

Remove the loaf from the oven and put a stream of ketchup into the trench.

Return to the oven and bake for an additional 20 minutes.

Remove the loaf from the oven and allow it to set on a cooling rack for 5-8 minutes before serving.
 

Nutritional Facts

Total Fat
6g
9%
Sugar
7g
8%
Saturated Fat
2g
8%
Cholesterol
26mg
9%
Carbohydrate, by difference
47g
36%
Protein
19g
41%
Vitamin A, RAE
69µg
10%
Vitamin B-12
3µg
100%
Vitamin B-6
1mg
77%
Vitamin C, total ascorbic acid
31mg
41%
Vitamin E, added
1mg
7%
Vitamin K (phylloquinone)
1µg
1%
Calcium, Ca
84mg
8%
Choline, total
30mg
7%
Fiber, total dietary
5g
20%
Folate, total
233µg
58%
Iron, Fe
11mg
61%
Magnesium, Mg
99mg
31%
Manganese, Mn
3mg
100%
Niacin
15mg
100%
Pantothenic acid
4mg
80%
Phosphorus, P
439mg
63%
Riboflavin
1mg
91%
Selenium, Se
23µg
42%
Sodium, Na
1000mg
67%
Thiamin
1mg
91%
Vitamin D (D2 + D3)
1µg
7%
Water
100g
4%
Zinc, Zn
12mg
100%

Meat Shopping Tip

Most cattle are fed a diet of grass until they are sent to a feedlot – where they are finished on corn. When possible, choose beef from cattle that are “100% grass fed” - it will be more expensive, but better for your health.

Meat Cooking Tip

The method used to cook beef is dependent on the cut. Cuts that are more tender, like filet mignon, should be cooked for a relatively short amount of time over high heat by grilling or sautéing. While less tender cuts, like brisket and short ribs, should be cooked for a longer time with lower heat by braising or stewing.