The classic meatloaf recipe your grandmother used to make, probably contained bread crumbs, a fatty, low nutrient mix of bread crumbs, ketchup, and whole eggs. It tasted good but bread crumbs and ketchup aren't exactly superfoods and many are trying to avoid whole eggs due to high cholesterol.
A meatloaf recipe can be delicious AND nutritiously low fat though. Here's a few tips, followed by a healthy meatloaf recipe. This recipe is just one of many on the Team Beach Body website.
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Tips for Healthy Meatloaf Recipes
Start with extra lean ground beef, or either ground turkey breast or extra-lean ground turkey. Make sure the label says "extra lean."
Instead of ketchup and bread crumbs, add grated veggies, like carrots and bell peppers. This is a great way to slip veggie in on your kids without their even noticing!
Use nutritious rolled oats instead of breadcrumbs, which give you more fiber too.
Separate out the egg yolks and use only the egg whites in the recipe.
Use herbs, spices and seasonings instead of commercial ketchup for real flavor.
Bake your meatloaf recipe for about an hour at 350 and then let it sit for 15 minutes so flavors can blend more effectively.
This meatloaf recipe is also high protein, with 24 grams per serving, plus veggies for extra nutrition.
1-1/2 lbs. extra-lean ground beef, ground turkey breast, or extra-lean ground turkey
2 egg whites
1/2 tsp. chopped or mashed garlic (you can place garlic clove in a zip loc, close and mash to avoid getting that garlic smell on your hands)
1/2 cup chopped onions
1/2 cup chopped green or red pepper
3/4 cup finely chopped celery
1/2 cup grated carrots or other veggies of your choice
1/2 cup unsweetened tomato sauce
1 cup rolled oats
1 tsp. Dijon mustard
1 Tbsp. dried parsley
1 tsp other herbs you enjoy such as thyme, basil or rosemary
Salt and pepper to taste
Preheat oven to 350 degrees.
Mix all the above ingredients in a large mixing bowl.
Once ingredients are blended, place in a loaf pan and round the top.
Bake for one hour or slightly longer, depending on the size.
Allow your meatloaf to sit for 10-15 minutes after taking from oven.
Calories per serving 257
Protein 24 grams
Fiber 2 grams
Carbohydrates 13 grams
Total fat 12 grams
Saturated fats 4 grams