SEVEN OR LESS
Pesto meat loaf new spin on classic

By Linda Gassenheimer
Knight Ridder News Service

Pesto meat loaf is an updated version of one of America's best-loved foods. This meat loaf takes only 15 minutes to bake. The secret is to bake it on a baking sheet, which allows hot air to circulate all around the meat.

While the meat loaf is cooking, you can whip up my tasty mashed potatoes. I cut the potatoes into small pieces for quick cooking and use a waxy potato like a gold or red potato. They taste creamy without a lot of cream. Leave skin on for flavor, texture and color. Serve with sliced tomatoes on the side.

PESTO MEAT LOAF

Olive oil spray

1/2 cup frozen chopped or diced onion

1/4 cup prepared pesto sauce

1/4 cup plain bread crumbs

3/4 pound ground white-meat chicken

1 egg white

Salt and freshly ground pepper

Heat oven to 400 degrees. Line a baking sheet with foil and spray with olive oil. Mix onion, pesto sauce, bread crumbs, ground chicken and egg white. Add salt and pepper to taste. Divide in two, place on baking tray and shape into 2 loaves about 6 inches by 3 inches. Bake 15 minutes. Makes 2 servings.

• Per serving: 418 calories (33 percent from fat), 15.3 g fat (4.2 g saturated, 11.9 g monounsaturated), 118 mg cholesterol, 49.2 g protein, 18.5 g carbohydrates, 1.9 g fiber, 469 mg sodium.

GOLDEN MASHED POTATOES

3/4 pound yellow potatoes (about 2 1/2 cups cubed)

2 tablespoons heavy (whipping) cream

1/2 cup snipped chives

Salt and freshly ground pepper

Wash potatoes (do not peel) and cut into 1-inch pieces. Place in a saucepan and cover with cold water. Cover with a lid and bring to a boil. Reduce heat and simmer 15 minutes. Reserve 3 tablespoons cooking water and drain potatoes. Pass them through a potato ricer or food mill. Whisk in the reserved water, cream and chives. If using a food processor, process only until just blended, about 5 seconds, then remove and whisk in reserved water, cream and chives. Add salt and pepper to taste. Makes 2 servings.

• Per serving: 188 calories (27 percent from fat), 5.6 g fat (3.5 g saturated, 1.6 g monounsaturated), 20 mg cholesterol, 4.2 g protein, 31.7 g carbohydrates, 2.2 g fiber, 14 mg sodium.