Ingredients Jump to Instructions ↓

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  11. 1 (16-ounce) package mixed vegetables

  12. 1 pound extra-lean ground beef

  13. 1/2 cup quick-cooking oats

  14. 1/2 cup crushed corn flakes

  15. 1/4 cup wheat germ

  16. 2 tablespoons tomato catsup

  17. 1 teaspoon dehydrated minced onion

  18. 1 teaspoon soy sauce

  19. 1 large egg white

  20. Cooking oil spray

Instructions Jump to Ingredients ↑

  1. Preheat oven to 425°F (220°C).

  2. Purée vegetables in blender or food processor. Place vegetables, beef, oats, corn flakes, wheat germ, catsup, onion, soy sauce and egg white in a large mixing bowl and mix until well combined and stiff.

  3. Lightly coat a microwave/oven safe loaf pan with cooking oil spray. Form meat mixture into a loaf and place in pan. Microwave on medium high for 12 minutes, turning once at 6 minutes.

  4. Remove from microwave oven and bake in preheated oven for 10 minutes or until lightly browned.


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