Meat-Less Loaf

Staff Writer
Meat-Less Loaf
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
304
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.
 

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.

Nutritional Facts

Total Fat
24g
36%
Sugar
3g
N/A
Saturated Fat
1g
7%
Protein
8g
16%
Carbs
21g
7%
Vitamin A
0.2µg
N/A
Vitamin B6
0.3mg
15.1%
Vitamin C
5mg
8%
Vitamin D
0.3µg
0.1%
Vitamin E
0.2mg
1%
Vitamin K
0.9µg
1.2%
Calcium
65mg
6%
Fiber
6g
23%
Folate (food)
45µg
N/A
Folate equivalent (total)
45µg
11%
Iron
2mg
9%
Magnesium
78mg
20%
Monounsaturated
2g
N/A
Niacin (B3)
2mg
8%
Phosphorus
184mg
26%
Polyunsaturated
10g
N/A
Potassium
253mg
7%
Riboflavin (B2)
0.1mg
6.6%
Sodium
322mg
13%
Thiamin (B1)
0.2mg
16.1%
Zinc
2mg
12%

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