Clean and Healthy Meatloaf
Nutritional Info
- Servings Per Recipe: 12
- Amount Per Serving
- Calories: 183.8
- Total Fat: 8.6 g
- Cholesterol: 87.4 mg
- Sodium: 761.6 mg
- Total Carbs: 7.4 g
- Dietary Fiber: 2.2 g
- Protein: 20.0 g
View full nutritional breakdown of Clean and Healthy Meatloaf calories by ingredient
Number of Servings: 12
Ingredients
* *Laura's Leen Beef 4% fat, 16 oz
* *Turkey, Ground turkey, 93% lean, 19 oz
* Old Fashioned Quaker Oatmeal, dry- 3/4 cup
* *Flax Seed Meal (ground flax), 1/2 cup
* *Friendly Farms Fat Free Skim Milk, .5 cup
* Tomato Sauce, .5 cup
* Onions, raw, .5 medium (2-1/2" dia)
* *Bell Pepper (Green) 1 Med, Raw, .5 serving
* *Lea & Perrin's Worchestershire Sauce, 3 tsp
* Hot Pepper Sauce, 3 tsp
* Egg, fresh, 2 large
* Garlic, 3 clove
Extra Virgin Olive Oil, 1 tbsp
Salt, 1 tbsp
Pepper
Red Pepper
Sauce-
Tomato sauce- 1/2 cup
Apple Cider Vinegar- 3 tbsp
Brown Sugar (or turbinado)- 3 tbsp
Directions
Dice Green Pepper, Onion, and garlic and saute in a little olive oil until tender.
In a bowl, add milk, tomato sauce, 2 eggs, hot sauce and Worcestershire sauce (use the last 2 to taste, if you like hot, add more!), also add no more than 1 tbsp of olive oil
In another bowl, add the oatmeal, ground flax, salt, pepper and red pepper (use these to taste as well)
Once the Veggies are tender, add them to a bowl with your meat, then dump the other 2 bowls in and mix with your hands. It will seem to you that it is too wet, but the meats are low fat, so you need the moisture.
In a muffin pan that you have sprayed with Pam, add one handful of the meat mixture, it should fill up all 12 just nicely.
Put in a preheated oven at 425 (put a cookie sheet under the muffin pan as some fat will cook off and it needs a place to go). Bake for about 30-40 minutes.
In a small sauce pan, add the 3 sauce ingredients and simmer while the meat loaf cooks. You want it to get nice and thick and dark. It cooks down a lot, so sometimes it is good to double it. The vinegar and sugar is to taste, you want some tang, but only what you can handle! About 10 minutes before you take them out, spoon a couple spoonfuls on each "muffin". Also, serve on the side.
Makes 12.
**********I used regular salt for the figuring of the recipe, so you can omit that and subtract 581 mg from each serving.
I never used all low fat meat in my meatloaf before, so I added 1 TBS of olive oil to the wet ingredients. It was very moist and it might be able to be omitted. If you omit, that would take 10 calories and 1.17 grams of fat off per serving.
Number of Servings: 12
Recipe submitted by SparkPeople user LADYV2010.
In a bowl, add milk, tomato sauce, 2 eggs, hot sauce and Worcestershire sauce (use the last 2 to taste, if you like hot, add more!), also add no more than 1 tbsp of olive oil
In another bowl, add the oatmeal, ground flax, salt, pepper and red pepper (use these to taste as well)
Once the Veggies are tender, add them to a bowl with your meat, then dump the other 2 bowls in and mix with your hands. It will seem to you that it is too wet, but the meats are low fat, so you need the moisture.
In a muffin pan that you have sprayed with Pam, add one handful of the meat mixture, it should fill up all 12 just nicely.
Put in a preheated oven at 425 (put a cookie sheet under the muffin pan as some fat will cook off and it needs a place to go). Bake for about 30-40 minutes.
In a small sauce pan, add the 3 sauce ingredients and simmer while the meat loaf cooks. You want it to get nice and thick and dark. It cooks down a lot, so sometimes it is good to double it. The vinegar and sugar is to taste, you want some tang, but only what you can handle! About 10 minutes before you take them out, spoon a couple spoonfuls on each "muffin". Also, serve on the side.
Makes 12.
**********I used regular salt for the figuring of the recipe, so you can omit that and subtract 581 mg from each serving.
I never used all low fat meat in my meatloaf before, so I added 1 TBS of olive oil to the wet ingredients. It was very moist and it might be able to be omitted. If you omit, that would take 10 calories and 1.17 grams of fat off per serving.
Number of Servings: 12
Recipe submitted by SparkPeople user LADYV2010.