Heart Healthy Meatloaf Recipe

You've 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've 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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Helpful how to videos
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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.

Prep Time: 75 minutes
Servings: 6
Calories: 178
Make this for: Healthy Kids
Dietary Review:
Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian. Click here to learn more.
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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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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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