GREEK LEMON-DILL MEAT LOAF

 

2 cups water

2 teaspoons lemon pepper, divided

1 cup uncooked long-grain rice

2 tablespoons olive oil

3 tablespoons all-purpose flour

1½ cups fat-free milk

1 teaspoon grated lemon rind

1 tablespoon fresh lemon juice

teaspoons salt, divided

1 cup (4 ounces) crumbled feta cheese

1 cup chopped onion

¼ cup chopped fresh dill

1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry

2 large egg whites, lightly beaten

2 pounds fresh ground turkey (white and dark meat)

Cooking spray

 

1. Preheat oven to 400°.

2. Combine water and 1 teaspoon lemon pepper in a medium saucepan; bring to a boil. Add rice; cover, reduce heat, and simmer 20 minutes or until rice is tender and liquid is absorbed. Remove from heat; let cool.

 

3. Heat oil in a saucepan over medium heat. Add remaining 1 teaspoon lemon pepper and flour; cook 4 minutes, stir­ring constantly. Gradually add milk, stirring with a whisk until blended. Cook 4 minutes or until sauce is slightly thick, stirring fre­quently. Stir in lemon rind, lemon juice, and ¼ teaspoon salt. Remove from heat; let cool 5 minutes. Stir in cheese.

 

4. Combine rice, remaining teaspoons salt, 1 cup cheese sauce, onion, and next 3 ingredi­ents in a bowl; stir well. Crumble turkey over rice mixture; stir just until blended. Shape mixture into an 11- x 6-inch loaf. Place loaf in an 11- x 7-inch baking dish coated with

 

5. Bake at 400° for 1 hour and 10 minutes or until an instant­-read thermometer registers 160°. Let stand 5 minutes before slic­ing. Carefully reheat remaining cheese sauce in a small saucepan over low heat or microwave at MEDIUM (50% power) until warm. Cut loaf into 8 slices; top each slice with 1 tablespoon cheese sauce.

 

Yield: 8 servings.

POINTS: 6; Exchanges: 2 Med-fat Meat, 1½ Starch, ½ Veg

 

Per serving: CAL 289 (36% from fats; PRO 20.1g1 FAT 11.4g (sat 4g(; CARB 26 9g; FIB 1.8g; CHOL 56mg; IRON 3mg; SOD 721 mg; CALC 200mg