By way, I use Mori-Nu brand of tofu, because it comes in aseptic packages which require no refrigeration.

I cut two medium potatoes length wise into quarters, then sliced fairly thinly. I also diced up a double handful of pre peeled baby carrots. After shaping meat into a round loaf which did not touch sides of dish, I placed potato around sides, then carrots over every thing.

I topped dish with its clear glass cover, then placed in oven for an hour. This made potato and carrot slices tender but not mushy. The resulting juices made a great gravy. After serving, I added a small amount of "lite salt", which is a 50 - 50 blend of potassium and sodium chloride. Tasty!

Readers can vary proportion of tofu. My meat loaf had a very nice consistency, neither rock hard nor crumbly soft. I would like to know if readers still got good results using more tofu.

After left overs had spent a night in refrigerator, I saw no globs of congealed fat, which confirmed that meat was lean. Of course, fat absorbed back into loaf was not visible. I reduced saturated fats in meal, but I did not eliminate them.

Baking potatoes with meat, rather than making mashed potatoes, meant no temptation to add butter or margarine.

** Diet with FACTS, not MYTHS. **

In stead of meat, prepare two to four tablespoons of firm tofu, mashed with a fork.

In a small bowl or measuring cup, place about a half cup of water. To this, add a rounded tablespoon of miso paste. With a fork, whip miso until it is fairly well dispersed. Now add two fresh eggs and continue whipping.

When potatoes are tender but not real mushy, add miso and egg mix to pot, and stir in. Turn off heat. Let pot stand a minute or so, then remove from stove. Cooling can be helped with one or two ice cubes stirred in, or 3 to 5 minutes placement in refrigerator.

If miso has not added enough salt for your taste, add a small amount of salt. Personally, I almost never add salt while cooking, as most prepared foods have salt added, such as miso. These quantities were determined by trial and error. Vary to suit your own tastes.

This soup is a meal in itself, or divide and use as a side dish.

Bon appetit!

** Diet with FACTS, not MYTHS. **