07-04-02_0931_loaf.jpgI was very pleased with this meatloaf recipe, from America’s Everyday Diabetes Cookbook, by Katherine Younker (recipe follows).

Yield: 6 servings

3/4 cup chicken stock or vegetable stock
1/2 cup bulgur
1 cup chopped red bell peppers
1 cup chopped onions
12 oz. ground chicken
1 large egg
1 large egg white
1/4 cup ketchup
1/4 cup dry seasoned bread crumbs
1 1/2 tsp. minced garlic
1/2 tsp. dried basil
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
1/4 cup barbecue sauce

Preheat oven to 375 degrees F. Spray a 8-by-4-inch loaf pan with vegetable spray.

In a saucepan over medium-high heat, bring stock to a boil. Add bulgur; remove from heat. Let stand, covered, for 20 minutes or until liquid is absorbed and grain is tender. Set aside to cool.

In a nonstick frying pan sprayed with vegetable spray, cook red peppers and onions over medium-high heat for 10 minutes or until golden and tender; set aside to cool.

In a bowl combine bulgur, ground chicken, egg, egg white, ketchup, bread crumbs, garlic, basil, salt and pepper. On a piece of waxed paper, pat mixture into an 8-inch square. Spread cooled red peppers and onions over surface. Using waxed paper as an aid, roll up mixture from bottom.

Lifting waxed paper, gently drop loaf seam-side down into prepared loaf pan. Spread barbecue sauce over top. Bake in preheated oven, uncovered, for 30 minutes.

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Instead of ground chicken, I used ground turkey. Inclusion of the bulgur was really key for me. I love the nutritional value of this grain. There’s no reason not to use it instead of rice, once in a while. Look for it and try it. As you can see in this recipe, the bulgur is easily cooked by soaking it in a hot liquid for 20 minutes. I used vegetable stock.

For my vegetables, I used half an onion, three-quarters of a red bell pepper, and a large clove of garlic. I enjoyed the concept of “stuffing” this meat loaf with the vegetable mixture. For the top spread, I used a barbecue sauce called Annie’s. My resulting loaf was tasty and not too dry. It was also quite kid-friendly.

RECIPE: easy and enjoyable in a hands-on way
soak bulgur, cook vegetables, bake loaf
moist and tomatoey

Next time, let’s try a fish recipe: “White Fish and Linguine with Lemon-Caper Sauce,” from 1,001 Delicious Recipes for People with Diabetes, by Louis H. Philipson, Sue Spitler, Linda R. Yoakam, R.D., Linda Eugene. Come back to my site on Thursday, May 24 to see what happens with my version.