eHealth Connection
August 2008
Health eCooking: Meatloaf - A New Take on an Old Favorite
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Here’s a mouth-watering meatloaf made healthful and lean. Fresh chopped vegetables and whole wheat breadcrumbs combine with extra-lean ground beef and flavorful seasonings for a colorful, wholesome, reduced-fat recipe that’s sure to become a new family-favorite. |
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Ingredients
2 Tbsp fat-free milk
1/4 cup ketchup, divided
1 Tbsp Dijon mustard
2 large egg whites
1/2 cup chopped onion
1/4 cup roasted red pepper, chopped
1/2 cup steamed broccoli florets, chopped
1 pound ground beef, 93-97% lean
1 (1-1/2 oz) slice whole wheat bread
1 tsp dried basil
1/3 cup chopped fresh parsley
1/4 tsp black pepper
Cooking spray
Preparation
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In a food processor, pulse bread until bread is completely breadcrumbs.
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Combine breadcrumbs and milk in a large bowl and add 1 tablespoon ketchup and remaining ingredients except cooking spray.
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Shape meat mixture into a 9 x 5-inch loaf on a broiler pan coated with cooking spray.
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Spread remaining 6 tablespoons ketchup over top of meat loaf.
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Bake at 350° for 1 hour or until a thermometer registers 160°.
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Let stand for 10 minutes.
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Cut the loaf into 12 slices.
Nutrition Information Per Serving (Recipe Yields 6 Servings)
Calories: 178
Fat: 4 grams
Saturated fat: 1.5 grams
Cholesterol: 47 mg
Sodium: 189 mg
Carbohydrates: 10 grams
Fiber: 1.5 grams
Protein: 20 grams
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