Heart Healthy Meatloaf Recipe

               
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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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.

Time: 75 minutes
Servings: 6
Calories: 178
Make this for: Healthy Kids
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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

If you’re looking for a delicious and heart healthy meatloaf recipe, this is one worth trying. The traditional comfort food is kicked up a notch with the addition of flavorful vegetables and herbs that combine with lean ground beef and whole grain bread crumbs. This keeps the sodium content low, since the dish does not require salt or other high in sodium ingredients to add flavor. It also lowers the fat and calorie count. It’s even a great way to sneak in a few extra veggies without anyone complaining, making it the perfect kid-friendly recipe. Here’s how we made this meatloaf heart healthy: Lower in Sodium One of the problems with low sodium recipes is that they sometimes lack flavor, but this moist and rich low sodium meatloaf recipe is bursting with savory flavor thanks to the addition of ingredients that make it shine without the need for salt. Mixed in with the meat are chopped vegetables, as well as fresh and dried herbs, all of which are naturally low in sodium but add lots of taste (they also add fiber and antioxidants). Additional flavor comes from adding a touch of Dijon mustard and ketchup. Lower in Fat Following a heart healthy diet usually means lowering the amount of fat you eat, but that’s sometimes hard to do with classic recipes like meatloaf because leaving out the fat often equates to making the dish dry and flavorless. However, this low fat meatloaf recipe may have you changing your tune. Although the recipe uses lean ground beef, none of the moisture or flavor is lost thanks to the addition of a colorful assortment of veggies, as well as fat-free milk and egg whites. This makes this healthy meatloaf recipe taste as good as if you were not cutting back on the fat – maybe even better! Lower in Calories Thanks to adaptations in this meatloaf recipe to make it low in sodium (only 189mg per serving) and fat (only 4g total fat and 2g saturated fat per serving), this family-friendly standout is also good to your waistline. The low calorie meatloaf contains a mere 178 calories per serving. That’s an entrée size portion of protein for under 200 calories!

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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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