Wednesday, July 4, 2012

What's For Dinner? Meat Loaf with Onion Gravy

Yesterday was colonoscopy day - procedure wasn't until late in the afternoon, so I had very little to eat even after it was all over. Things look clear, though a couple parts biopsied and more information to come in a week to ten days.

Today was my first day of normal eating again - and boy, did that feel good!

I didn't take pictures to do up a full recipe post, but dinner was made this way:

Meat Loaf: 
  •  1.25lb meat loaf mix (ground beef, pork, and veal)
  • 1 medium onion - chopped fine
  • 2 large eggs
  • 1/3 cup 2% milk
  • 3 slices french bread (bakery loaf - not sandwich size) - turned into crumbs
  • 1.5 tbps worcestershire sauce
  • 1 tsp dry mustard
  • 1.5 tsp kosher salt
  • .5 tsp black pepper
  • 1 tsp dried oregano
Mix all ingredients together - spray baking sheet with non-stick spray. Form into rectangular loaf. Bake at 350F for approximately 50 minutes, or until instant read thermometer reaches 160F in the middle of the loaf. Makes 8 servings (non WLS eaters will probably eat a double serving).

  • 1 medium onion - sliced
  • 1.5 tbsp butter, divided
  • 2 tbsp all-purpose flour
  • 2 cups low-sodium beef broth
Melt 1 tbsp butter in large skillet, add onions and saute over medium-low to medium heat until translucent and beginning to brown - approximately 30 minutes. Add remaining .5 tbsp butter, let melt. Add flour, stir constantly for approximately 3 minutes, forming a light roux around the onions.
Add broth, bring to a boil. Reduce heat to medium low and simmer until thickened and reduced to gravy consistency. Makes 8 WLS-sized servings.

My meals:

  • Syntrax Nectar Chocolate Truffle protein shake made w/2% Lactaid milk - .8 serving
  • 1.8 oz left over top sirloin steak
  • 1/3 cup green beans - steamed
  • Salad: 1.5 cups romaine, 1 roma tomato, 1 tbsp Ken's Buttermilk Ranch dressing
  • Dannon Light & Fit raspberry yogurt
  • 1 serving meatloaf with onion gravy
  • 1/2 cup broccoli - steamed 
  • 1/4 cup carrots - steamed

Daily Totals:  655 calories, 33g fat, 42g carbohydrate, 18g sugars, 62g protein

 I have sufficient calories available that I may have a Yasso frozen greek yogurt bar (70 calories, 6g protein) before bed, but we'll see.

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