Make It Again Meat Loaf image

Protein, vitamin K, B vitamins, and iron enhance your baby’s cell and brain development, plus your iron stores.

SERVES 10

THE name says it all. Our readers love this recipe. If your kids (or others) object to green things in their meat loaf, leave out the fresh herbs. Serve it hot with traditional mashed potatoes or sweet potatoes, or cold in a sandwich with some good mustard and pickles. The meat loaf can be assembled and refrigerated up to six hours before baking. The baking time may increase by ten to fifteen minutes. The cooked meat loaf keeps for three days refrigerated. Gentle reminder: Be sure to wash your hands thoroughly with warm water and soap for at least twenty seconds after handling the raw meat. Gluten-free? Use gluten-free bread crumbs and ketchup. To really rock this meat loaf, see “How to Check the Flavor of Your Meat Loaf, Burgers, or Meatballs,” here.

Cooking spray or olive oil

GLAZE (OPTIONAL)

⅓ cup ketchup

1 tablespoon molasses

1 teaspoon seasoned rice vinegar

MEAT LOAF

2 pounds lean ground beef (preferably chuck) or a meat loaf mix of pork, veal, and beef

2 large eggs, lightly beaten

⅔ cup thinly sliced scallion

¼ cup chopped fresh parsley

¼ cup chopped fresh dill

1 teaspoon dried oregano

1 tablespoon Worcestershire sauce

2 teaspoons Dijon mustard

1 cup plain bread crumbs

1½ teaspoons salt

½ teaspoon freshly ground black pepper, or a couple of drops of Tabasco sauce

½ cup plain reduced-fat yogurt or whole milk

• Preheat the oven to 350°F. Line a large baking pan with parchment paper or foil and lightly grease it with cooking spray or olive oil.

• Prepare the glaze, if using: Mix together all the glaze ingredients in a measuring cup or a small bowl; set aside.

• Prepare the meat loaf: Combine all the meat loaf ingredients in a large bowl and mix with a fork or your hands (wet your hands first, to reduce sticking) until well blended. Form the mixture into a large ball and transfer it to the baking pan. Using your hands, form it into an oval-shaped loaf about 10 inches long and 2½ inches high. Using the back of a spoon, evenly “frost” the meat loaf with the glaze, if using.

• Bake for 1 hour 25 to 30 minutes, or until completely cooked: an instant-read thermometer should read 160°F, and the juices should run clear when the center of the loaf is pierced with a knife or skewer. Remove the meat loaf from the oven and allow it to rest for 15 minutes before slicing.

Meal ideas and tips for diabetes

• Whole grain or starch (Roasted New Potatoes and Bell Peppers, here)

• Green salad or vegetable

• Reduced-fat milk or yogurt

• Fresh fruit

Meal ideas

• Whole grain or starch (Roasted New Potatoes and Bell Peppers, here), 1 CARB

• Green salad or nonstarchy vegetable

• Reduced-fat milk or unsweetened reduced-fat yogurt, 1 CARB

One tenth of the meat loaf: Calories: 278 cals; Protein: 28 g; Carbohydrates: 13 g; Fat: 12 g; Fiber: 1 g; Sodium: 606 mg; Vitamin K: 64 mcg; B6: 0.4 mg; B12: 2 mcg; Niacin: 8 mg; Riboflavin: 0.3 mg; Choline: 112 mcg; Iron: 4 mg; Selenium: 26 mcg; Zinc: 7 mg; 1 CARB

KITCHEN WISDOM: HOW TO CHECK THE FLAVOR OF YOUR MEAT LOAF, BURGERS, OR MEATBALLS

IF you have the time, it’s always a good idea cook a small “test patty” to check the seasoning and consistency of your meat loaf, meatballs, and burgers (including veggie and tofu) before actually cooking them. To do this, heat a bit of oil in a small skillet and cook 1 or 2 tablespoons of the mixture until well done. Taste the cooked patty and adjust the seasoning or other ingredients in the remaining mixture, if necessary.