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Ингредиенты
- 1 tbsp. extra virgin olive oil
- 1/2 c. minced onion
- 1/2 c. grated zucchini
- 1 c. sliced, steamed carrots
- 1 c. steamed broccoli flowerettes
- 3/4 c. uncooked oatmeal
- 1 slice whole wheat bread, crumbled
- 3 tbsp. oat bran
- 3/4 c. (3 ounce.) shredded low-fat Cheddar cheese
- 1/2 c. tomato sauce
- 1 egg
- 1 egg white
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1/2 teaspoon dry thyme
- 1/4 c. minced parsley
- 6 tbsp. grated Parmesan cheese
Инструкции
- Preheat oven to 375 degrees. In small skillet, heat extra virgin olive oil and saute/fry onion till translucent/soft, about 5 min.
- In large bowl combine next 7 ingredients. In small bowl beat together tomato sauce, egg, egg white, seasonings and Parmesan cheese. Combine all ingredients and stir thoroughly to mix.
- Turn mix into 9 x 5 inch loaf pan coated with nonstick spray. Bake 30-35 min or possibly till hard. Let stand 15 min before slicing. Makes 6 servings. This recipe counts for 1 bread; 1 meat; 1 vegetable; 1 fat.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 163g | |
| Recipe makes 4 servings | |
| Calories 250 | |
| Calories from Fat 108 | 43% |
| Total Fat 12.2g | 15% |
| Saturated Fat 4.88g | 20% |
| Trans Fat 0.0g | |
| Cholesterol 65mg | 22% |
| Sodium 641mg | 27% |
| Potassium 414mg | 12% |
| Total Carbs 23.35g | 6% |
| Dietary Fiber 4.4g | 15% |
| Sugars 4.48g | 3% |
| Protein 14.58g | 23% |
