1 of May 2019

INGREDIENTS (6-8 people):
250 grams of ground, lean beef
3 large red peppers
250 grams of sliced white mushrooms (or portobello mushrooms)
1 tablespoon of oil
1 cup chopped red onion
4 crushed cloves of garlic
3/4 cup garbanzo/chickpeas beans (wash, dry)
3/4 cup of frozen green peas
1/4 cup of chopped fresh basil
1 flat teaspoon of salt
1/2 cup of chopped, baked walnuts
1/4 cup of uncooked bulgur grits
2 tablespoons of 1% low-fat milk
2 teaspoons of Dijon mustard
1/2 teaspoon freshly ground pepper
95 grams of grated Parmesan cheese (about 3/4 cup)
1 egg
olive oil spray
1 tablespoon of balsamic vinegar


  • Preheat oven to 200 degrees C (400 degrees F).

  • Cut peppers in half lengthwise; discard seeds and membranes. Place pepper halves (skin sides up) on a baking sheet; bake 10 minutes or until blackened. Wrap peppers in foil. Let stand 10 minutes. Peel. Finely chop 2 pepper halves; place in a large bowl. Set aside remaining 4 pepper halves.

  • Clean the third pepper and finely slice it.

  • Reduce oven temperature to 375 degrees F (190 degrees C).

  • Place mushrooms in a food processor or blender, pulse 10 times or until finely chopped.

  • Warm up the pan; add oil to pan. Add onion, fry for 6 minutes; add garlic. Fry for 1 minute stirring constantly; add mushrooms and fry for about 10 minutes (until the water evaporates), stirring occasionally.

  • Cool 5 minutes and add mushroom mixture to chopped bell pepper.

  • Place  garbanzo/chickpeas and green peas in a food processor (do not clean  from mushrooms); pulse 10 times and add to mushroom mixture.

  • Add 2 tablespoons of basil, 1/2 teaspoon of salt, nuts, bulgur to the mixture. Gently mix milk, mustard, pepper, beef, cheese, lightly beaten egg, until well combined. Spoon mixture into  a loaf pan (9 x 5 inches) coated with cooking spray.

  • Bake 40 minutes; let stand 10 minutes; cut into 6 slices (with a sharp knife); sprinkle with the remaining basil.

  • Combine remaining 4 bell pepper, vinegar, salt in a blender or food processor; process until smooth and serve sauce with meat loaf.

Makes 6 serving, each containing - 338 calories, 21 gram protein, 6 gram fiber, 223 milligrams calcium, 3 milligrams iron.



Every roast, whether from a whole piece of meat or minced meat, is convenient and quick, not absorbing, rich in protein, but also calories or fat ... Today's recipe, proposed by Sidney Fry, provide a healthy dose of protein and fiber, and have far less fat and calories than meat. It tastes delicious, and its colorful addition is a sauce of roasted pepper with balsamic vinegar ...

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