The Diet Diary

How can a recipe called meatloaf for 24 be considered a portion control recipe?

It’s all in how you serve it! The way I do it, I control portions, avoid hunger and save myself a lot of cooking time and energy. I also save money buying economy packages of meat. (This beat the heck out of paying money for a food plan like Jenny Craig!)

Ok, so what do I do? I make a huge amount of meatloaf, divide this huge recipe into as few as 4 normal size loaf pans which serve 6 people each or I divide into as many as 12 small mini-pans; each mini-loaf pan serves two. Each small loaf pan serves two.

Here’s what I usually do: I prepare this when I expect my in-laws over; I cook and serve one large meat-loaf to 6 adults. I also cook an extra large meatloaf which I hide from the family, and save that for meatloaf sandwiches that Jim loves. Then I freeze six small meat-loaves; I cook one a week for the next six weeks!

I recommend starting a meal with a tossed green salad, then serving the meatloaf with mashed potatoes, and another vegetable (like squash, asparagus, green beans or broccoli.)

Each serving of meatloaf has 1/4 lbs of meat; that’s 2 USDA portions of meat. Notice this meatloaf contains quite a few vegetables; in fact, each serving has 1/2 a USDA serving of vegetables which make up about 1/2 the volume of the meat loaf. This extra volume will help you avoid over eating and full long after you finish eating. (For research on how adding volume to foods can help you eat less, read the Volumetrics books.)

Ingredients:
Meats:

• 1 lb. of bacon, cooked until crisp and crumbled in food processor.
• 3 1/2 lbs lean ground beef.
• 2 1/2 lbs of lean ground pork.
• 6 slices of bread made into bread crumbs.

Vegetables: There are about 3 cups of vegetables all together. (Not counting the water or lemon juice.)

• 4 Tbsp. Thai Kitchen Red Curry Paste (or substitute some sort of hot sauce of your choice.)
• Juice of 2 lemons.
• 1/4 cup water.
• 2 large onions & 2 cloves of garlic minced in food processor.
• 3 stalks of celery minced in processor.
• 2 large green peppers, diced into 1/8″ pieces. (Don’t do this in the processor. They get too small.)

Binder

• 2 eggs.

Sauce & broth.

• 12 oz Chicken broth.
• 12 oz can tomato puree.
• 1/2 Tablespoon salt (or to taste.)
• 2 to 4 Tablespoons Thai Kitchen Red Curry Paste.

Instructions:

Place all meats in a huge bowl and gently blend. (I use my hands.) Toss in the bread crumbs, then stir.

Mix curry paste, water and lemon juice in a cup. Place in medium bowl. Add vegetables, stir to blend well. Now add vegetables to meat and stir. (I use my hands. )

To test flavor, fry a very small spoonful of the meat. If it needs additional seasoning, add salt, pepper or curry paste add to taste and stir to blend.

Beat the eggs and pour over meat; blend.

Divide mixture into 4 large loaf pans or 2 large loaf pans and 6 small loaf pans or 1 large loaf and 9 small loaves. When forming the loaves, place your pinky finger (or a spatula) between the side of the loaf and the edge of the pan to make a small gap between the sides of the pan and the meatloaf. This helps the fat drain out, holds broth and makes it easier to remove the meatloaf later. (If you squint, you may be able to see the small gap on the edges of the loaf on the lower right hand side of the photo.)

(Note: Don’t get too concerned about the exact number of loaves. I actually divided this particular recipe into 2 large loaf pans and 7 small loaf pans because I couldn’t fit everything in 6 small pans; I only got 5 little pans in the photo.)

Pour a little broth into each pan. In a cup, mix tomato puree, salt and curry paste. Taste and adjust flavor. Smear the top of each meatloaf with a little sauce.

Too cook: Preheat oven to 375. Place a loaf in the oven. Cook until internal temperature reaches 160. (Large loaves take about 45 minutes; small loaves take about 25 minutes.) Remove from oven and let stand for 10 minutes so it doesn’t fall apart as you slice. Using two spatulas carefully remove the loaf from the pan and place on a serving platter to slice.

Here’s a tidy-tip: When I cook a small loaf, I place the mini-pan in another glass pan. The mini-pans tend to bubble over a bit, and I don’t like to make a mess!

To freeze: Slip loaves in a freezer bag; freeze. The morning of the day you wish to prepare these for dinner, remove transfer a loaf from the freezer to the ‘fridge. Then follow normal cooking directions.