Healthy Microwave Meatloaf (Recipe) レンジで５分！ヘルシーミートローフ (レシピ)
This is my favorite healthy meatloaf! I always want to eat something really healthy that you don’t have to care much about calories, so I came up with this idea.
Kanikama (imitation crab meat) makes it tasty, fluffy, and delicious 🙂
Great for bento, too ;D
*Microwave Cooking Safety
http://createeathappy.blogspot.com/2011/09/truth-about-microwave-cooking-safety.html
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Healthy Microwave Meatloaf
Difficulty: Easy
Time: 25min
Number of servings: 4
Necessary Equipment:
microwave
microwavable glass loaf pan
Ingredients:
1/4 cup panko (bread crumbs)
1 tbsp. milk
Ａ
* 200g (7oz.) minced chicken breast
* 50g (1.7oz.) minced onion
* 1 small egg
* 1 tbsp. sake (or white wine)
* salt & black pepper
Ｂ
* 50g (1.7oz.) mixed vegetables
* 120g (4.2oz.) kanikama (imitation crab meat/crab sticks)
* 30g (1oz.) shredded pizza cheese
Ｃ
* 3 tbsp. ketchup
* 2 tbsp. sweet chili sauce
cooking oil
Directions:
1. With hands, tear kanikama (crab meat) into shreds.
2. In a large bowl, soak panko (bread crumbs) in milk. Add A and mix well with your hands. Add B and mix well with your hands.
3. Place 2 in a plastic wrap, place in a microwavable glass loaf pan, and wrap up securely.
4. Microwave for 5 minutes at 500 watts. *Depending on the heat of the microwave, cooking time may differ.
5. Remove from the pan and remove the plastic wrap, heat cooking oil in a pan, and cook until the surface is browned.
6. Mix C and make a sauce.
7. Slice the meatloaf and serve with the sauce!
↓レシピ（日本語）
http://cooklabo.blogspot.com/2011/09/blog-post.html
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Enjoy 😀
Product I used:
Kibun Marine kanikama (imitation crab meat/crab sticks): contains 1000mg collagen
http://www.kibun.co.jp/catalog/index.cgi?id=2008020711
I use Steam Microwave Oven (national NE-SS30A).
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