Healthy Meat Loaf Recipe

Ingredients:

1lb. ground beef, extra lean
1/2 cup (4 oz) tomato paste
1/4 cup onion, chopped
1/4 cup green peppers
1/4 cup red peppers
1 cup tomatoes, fresh, blanched, chopped
1/2 teaspoon mustard, low sodium
1/4 teaspoon ground black pepper
1/2 teaspoon hot pepper, chopped
2 cloves garlic, chopped
2 stalks scallion, chopped
1/2 teaspoon ground ginger
1/8 teaspoon ground nutmeg
1 teaspoon orange rind, grated
1/2 teaspoon thyme, crushed
1/4 cup bread crumbs, finely grated


Directions:

1. Mix all ingredients together.

2. Place in 1-pound loaf pan (preferably with drip rack) and bake covered at 350 degrees F for 50 minutes.

3. Uncover pan and continue baking for 12 minutes.

Yield: 6 servings Serving size: one 1 1/4-inch-thick slice


Each serving provides:

Calories: 193
Total fat: 9 g
Saturated fat: 3 g
Cholesterol: 45 mg
Sodium: 91 mg
Total fiber: 2 g
Protein: 17 g
Carbohydrates: 11 g
Potassium: 513 mg

 

 

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