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Dietitian Reviewed: Jane Schwartz, RDN, CLT
New York Chef Danni Bleil and dietitian Jane Schwartz, RDN, CLT created this easy heart healthy meatloaf recipe using lean ground beef for it low saturated fat, fresh vegetables and low sodium spices. It's the best tasting healthy meatloaf for dads, kids and everyone following a low cholesterol diet.
Using 93% lean low fat ground meat makes this one of Health Ecooks’ best heart-healthy dinner recipes for people who need a low cholesterol or a diabetic meatloaf. Our chef adjusted the spices to make the meatloaf low sodium by using mustard, herbs, and black pepper seasoning instead of salt.
Total Time
75 minutes
Servings
6
Calories
178
Is Meatloaf Heart Healthy?
You are not the first person to wonder Is Meatloaf Healthy? To make this meatloaf recipe healthy, we reduced the saturated fat to 2 grams, boosted the fiber and lowered the calories to 178, making this a quick and easy low cholesterol dinner recipe for people following a diabetic or cardiac diet.
To cook a moist and flavorful meatloaf, we added egg whites and fat-free milk. It ensures a juicy and tender meatloaf texture that’s low calorie, too. This healthy recipe uses flavorful spices instead of added salt to make a low sodium meatloaf.
Roasted bell peppers and broccoli add the fiber and antioxidants to make this recipe a complete heart healthy meal. It’s also a great way to sneak a few extra veggies into tonight’s healthy dinner.
Key Health Highlights
More Meatloaf Recipes
Ingredients
Recipe yields 6 servings
Directions
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Step 1
Preheat oven to 350° and coat a 9 x 5 pan with cooking spray.
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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.
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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.
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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.