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Heart Healthy Meatloaf Recipe

                   
Meatloaf
You have never had a healthy meatloaf with such explosively savory flavor. Roasted bell peppers, broccoli and lean ground beef combine for the moist, ketchup-glazed bite you have been dreaming of.
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Ingredients
Recipe yields 6 servings
2 Tbsp fat-free milk
1/4 cup ketchup
1 Tbsp Dijon mustard
2 egg whites
1/2 cup chopped onion
1/4 cup roasted red pepper, chopped
1/2 cup steamed broccoli florets, chopped
1 slice whole grain bread (1 1/2 oz)
1 lb 93% lean ground beef
1 tsp dried basil
1/3 cup chopped fresh parsley
1 tsp black pepper
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Directions
Step 1

Preheat oven to 350° and coat a 9 x 5 pan with cooking spray.

Step 2

Combine milk, 1 Tbsp ketchup, mustard and egg whites into a large mixing bowl. Add onion, red peppers, and broccoli and set aside.

Step 3

In a food processor, pulse slice of whole grain bread until bread is completely bread crumbs. Add ground beef to the mixing bowl and pour bread crumbs over top of meat. Mix all ingredients together thoroughly with hands. Add basil, parsley and pepper.

Step 4

Place meat mixture into loaf pan. Brush remaining ketchup (6 Tbsp) over top of meat loaf mixture. Bake at 350° for 1 hour or until a thermometer registers 160°. Let stand for 10 minutes. Cut loaf into 12 slices.

Time: 75 minutes
Servings: 6
Calories: 178
Make this for: Healthy Kids
Dietary Review:
dietary-image
Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian.
Nutrition Info
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Nutrition facts
Serving Size: 4 oz meatloaf
Per serving:
calories:178
total fat:4g
sat fat:2g
cholesterol:47mg
sodium:189mg
total carb:10g
fibers:2g
proteins:20g

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About This Healthy Recipe

Let’s face it, meatloaf can be boring. But not this savory and healthy meatloaf recipe! In fact, it is one of the best meatloaf recipes to make when you want to switch up the flavor profile of bland meatloaf while sneaking in some nutrient-filled veggies. Roasted bell peppers and broccoli not only add fiber and antioxidants to this main dish meal, but they are a flavorful addition to this healthy meatloaf. This is also a good option for those looking for a heart healthy meatloaf recipe, since it is made with lean ground beef and has no added fat – fat-free milk, egg whites and Dijon mustard make it moist without adding unnecessary fat and calories. It’s even low in sodium. This meatloaf is a great way to sneak in a few extra veggies without anyone complaining, making it the perfect kid-friendly recipe.

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Heart Healthy Meatloaf Recipe
Ingredients
Recipe yields 6 servings
2 Tbsp fat-free milk
1/4 cup ketchup
1 Tbsp Dijon mustard
2 egg whites
1/2 cup chopped onion
1/4 cup roasted red pepper, chopped
1/2 cup steamed broccoli florets, chopped
1 slice whole grain bread (1 1/2 oz)
1 lb 93% lean ground beef
1 tsp dried basil
1/3 cup chopped fresh parsley
1 tsp black pepper
Directions
Step 1

Preheat oven to 350° and coat a 9 x 5 pan with cooking spray.

Step 2

Combine milk, 1 Tbsp ketchup, mustard and egg whites into a large mixing bowl. Add onion, red peppers, and broccoli and set aside.

Step 3

In a food processor, pulse slice of whole grain bread until bread is completely bread crumbs. Add ground beef to the mixing bowl and pour bread crumbs over top of meat. Mix all ingredients together thoroughly with hands. Add basil, parsley and pepper.

Step 4

Place meat mixture into loaf pan. Brush remaining ketchup (6 Tbsp) over top of meat loaf mixture. Bake at 350° for 1 hour or until a thermometer registers 160°. Let stand for 10 minutes. Cut loaf into 12 slices.

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