The Space-Age Loaf

A conventional oven typically dries out meat loaf made with low-fat meat; not so the microwave.

But how do you use the microwave oven to make the perfect meat loaf? The most important technique is to free-form the mixture on a flat dish instead of pressing it into a loaf pan. A loaf dish causes the sides to steam, but the free-form shape will brown all over while staying moist. It also can be mixed, cooked and served in the same dish.

Lean beef is called for, but if you plan to use fattier meat or a meat-loaf mix, follow the same recipe instructions and use a 2-quart rectangular dish to catch the fat that cooks out.

During the five-minute standing time, prepare a frozen vegetable according to the directions on the package. Then spoon the peas, snow peas, corn or cubed carrots around the meat loaf for an attractive presentation.

The second recipe has only 67 milligrams cholesterol per serving, less than its ground turkey counterpart’s 76. The egg whites and the very lean ground beef make the difference. The sodium count is 70 milligrams and extra herbs boost the flavor.

GROUND ROUND MEAT LOAF

1 1/2 pounds ground round

1 medium onion, finely chopped

1/2 cup fine dry bread crumbs or rolled oats

1 egg, beaten

2 tablespoons chopped fresh parsley or 2 teaspoons dried

1/2 teaspoon salt

1/4 teaspoon black pepper

1 (8-ounce) can tomato sauce or 1/2 cup catsup

Place meat on 10-inch round or larger microwave-proof dinner or pie plate or oval platter and make well in center of meat.

Place onion, bread crumbs, egg, parsley, salt and pepper, and half tomato sauce in center of meat and mix well with hands. Form firm 6 1/2-inch round loaf (or 6 1/2x4-inch oval for oval platter) and place in middle of dish. Spread remaining tomato sauce on top of meat loaf or decoratively down center.

Microwave, uncovered, on HIGH (100% power) 16 to 20 minutes or until done, rotating plate after 7 minutes. Meat loaf is done if thermometer in center registers 145 to 155 degrees (165 degrees if there is pork in mixture). Top will be firm, except for center, which will still be tender but not mushy. This will finish cooking during standing time. Let stand 5 minutes. Makes 6 servings.

LOW-CHOLESTEROL, LOW-SODIUM

MEAT LOAF

1 1/2 pounds lean (90% lean) ground beef

1 medium onion, finely chopped

1 clove garlic, minced

1/2 cup rolled oats

2 egg whites

1/4 cup chopped fresh parsley or 2 teaspoons dried

1 teaspoon chopped fresh thyme or 1/2 teaspoon dried

1/2 teaspoon black pepper

1/8 teaspoon cayenne pepper

1 (8-ounce) can low-sodium tomato sauce

1 cup parsley leaves, washed and drained, optional

Follow above basic meat loaf instructions, reserving parsley leaves for garnish around meat loaf after it has cooked.

Note: Microwave ovens vary, so start with shortest cooking time in time range given and follow doneness descriptions in each recipe.