Adobo-Glazed Mini Meat Loaves
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 9
Ingredients
INGREDIENTSLoaves1 slice low calorie wheat bread, cut into 1/2-inch pieces 1/4 cup fat free milk 1 pound extra lean ground beef1/2 cup Onion and Garlic Mix 1/2 cup Broccoli and Red Bell Pepper Mix 1/2 cup frozen peas 2 egg whites 4 1/2 teaspoons tomato paste 4 1/2 teaspoons Worcestershire sauce 1 teaspoon salt 1/2 teaspoon black pepper 1/2 teaspoon dry mustard 1/2 teaspoon chili powder Glaze3 tablespoons tomato paste 2 tablespoons adobo sauce 1 teaspoon honey 3 tablespoons low-sodium chicken broth Juice of 1/2 lime 1/4 teaspoon salt
PREPARATION
Heat oven to 350°.
Loaves Soak bread and milk in a bowl for 10 minutes. Combine remaining loaf ingredients in another bowl; add bread and milk; mix well. Scoop 1/3 cup of mixture into each of 7 nonstick muffin tin cups. Bake 10 minutes.
Quick tip: While loaves bake, prepare glaze by combining all glaze ingredients in a bowl; also make sauce for enchilada bake.
Spread 1 tbsp glaze on each loaf. Continue to bake until internal temperature reaches 160°, 15 to 20 minutes more.
Quick tip: While baking, begin ragout and Thai soup.
Remove loaves from oven; let cool. Set aside 3 loaves for the shepherd's pie. If not serving immediately, cover remaining loaves and freeze.
To reheat Microwave on high 3 minutes or bake at 375° for 30 minutes.
I POSTED THE ORIGNAL RECIPE AND CALCULATED CALORIES FOR BRANDS I BUY. I USED FF IN PLACE OF ALMOND MILK.
Onion and Garlic Mix
Finely dice 3 large onions and 5 cloves garlic. Heat a heavy-bottomed skillet over high heat. Add 1 tbsp oil. Cook garlic and onion, stirring occasionally, until soft, 6 minutes.
Broccoli and Red Bell Pepper Mix
Finely dice 1 head broccoli and 3 large red bell peppers, seeded and cored. Heat a heavy-bottomed skillet over high heat. Add 1 tbsp oil. Cook, stirring occasionally, until vegetables turn slightly brown, 3 minutes.
SHOPPING LIST IF PREPARING FULL WEEK OF MEALS
Produce
5 limes
1 orange
3 large red bell peppers
3 large onions
2 large sweet potatoes
1 large head broccoli
2 medium carrots
5 cloves garlic
1 bunch cilantro
1 bunch chives
1 bunch basil
1 bunch parsley
*you can sub in dried herbs to save $
Meat and seafood
1/2 lb large shrimp, shelled and deveined
1 chicken breast
1/2 lb ground turkey (dark meat)
1/2 lb ground turkey breast refrigerated and frozen
1 can black beans
1 bag (12 oz) frozen peas
4 oz 75% fat-free cheddar, shredded
2 egg whites
3 corn tortillas
1 tbsp light butter
Pantry
2 cans (14.5 oz each) diced tomatoes
13.5 oz low-sodium chicken broth
1 can (7 oz) chipotle chilies in adobo sauce (if you can't find get a small can of green chilies and a can of enchilada sauce)
1 can (6 oz) tomato paste
1 can (15.5 oz) chickpeas
1/2 cup whole-wheat penne, uncooked
4 artichoke hearts in water
1 slice low calorie wheat bread
1/4 cup sliced black olives
1/4 cup fate free milk
2 tbsp olive oil
4 1/2 tsp Worcestershire sauce
1 tsp honey
2 table spoons soy sauce
1/2 cup orange juice
Spices and seasonings
1 tsp green curry paste
1/2 tsp chili powder
1 tsp ground ginger
1/2 tsp dry mustard
1/4 tsp dried oregano
1/8 tsp red pepper flakes
1/2 teaspoon cornstarch
Salt and pepper
Number of Servings: 9
Recipe submitted by SparkPeople user JONE7007.
Heat oven to 350°.
Loaves Soak bread and milk in a bowl for 10 minutes. Combine remaining loaf ingredients in another bowl; add bread and milk; mix well. Scoop 1/3 cup of mixture into each of 7 nonstick muffin tin cups. Bake 10 minutes.
Quick tip: While loaves bake, prepare glaze by combining all glaze ingredients in a bowl; also make sauce for enchilada bake.
Spread 1 tbsp glaze on each loaf. Continue to bake until internal temperature reaches 160°, 15 to 20 minutes more.
Quick tip: While baking, begin ragout and Thai soup.
Remove loaves from oven; let cool. Set aside 3 loaves for the shepherd's pie. If not serving immediately, cover remaining loaves and freeze.
To reheat Microwave on high 3 minutes or bake at 375° for 30 minutes.
I POSTED THE ORIGNAL RECIPE AND CALCULATED CALORIES FOR BRANDS I BUY. I USED FF IN PLACE OF ALMOND MILK.
Onion and Garlic Mix
Finely dice 3 large onions and 5 cloves garlic. Heat a heavy-bottomed skillet over high heat. Add 1 tbsp oil. Cook garlic and onion, stirring occasionally, until soft, 6 minutes.
Broccoli and Red Bell Pepper Mix
Finely dice 1 head broccoli and 3 large red bell peppers, seeded and cored. Heat a heavy-bottomed skillet over high heat. Add 1 tbsp oil. Cook, stirring occasionally, until vegetables turn slightly brown, 3 minutes.
SHOPPING LIST IF PREPARING FULL WEEK OF MEALS
Produce
5 limes
1 orange
3 large red bell peppers
3 large onions
2 large sweet potatoes
1 large head broccoli
2 medium carrots
5 cloves garlic
1 bunch cilantro
1 bunch chives
1 bunch basil
1 bunch parsley
*you can sub in dried herbs to save $
Meat and seafood
1/2 lb large shrimp, shelled and deveined
1 chicken breast
1/2 lb ground turkey (dark meat)
1/2 lb ground turkey breast refrigerated and frozen
1 can black beans
1 bag (12 oz) frozen peas
4 oz 75% fat-free cheddar, shredded
2 egg whites
3 corn tortillas
1 tbsp light butter
Pantry
2 cans (14.5 oz each) diced tomatoes
13.5 oz low-sodium chicken broth
1 can (7 oz) chipotle chilies in adobo sauce (if you can't find get a small can of green chilies and a can of enchilada sauce)
1 can (6 oz) tomato paste
1 can (15.5 oz) chickpeas
1/2 cup whole-wheat penne, uncooked
4 artichoke hearts in water
1 slice low calorie wheat bread
1/4 cup sliced black olives
1/4 cup fate free milk
2 tbsp olive oil
4 1/2 tsp Worcestershire sauce
1 tsp honey
2 table spoons soy sauce
1/2 cup orange juice
Spices and seasonings
1 tsp green curry paste
1/2 tsp chili powder
1 tsp ground ginger
1/2 tsp dry mustard
1/4 tsp dried oregano
1/8 tsp red pepper flakes
1/2 teaspoon cornstarch
Salt and pepper
Number of Servings: 9
Recipe submitted by SparkPeople user JONE7007.
Nutritional Info Amount Per Serving
- Calories: 110.8
- Total Fat: 3.2 g
- Cholesterol: 28.9 mg
- Sodium: 432.9 mg
- Total Carbs: 8.3 g
- Dietary Fiber: 1.5 g
- Protein: 13.2 g
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