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Meat Loaf Video - Healthy Cooking Demo

Nutrition Facts

Yield: 6 servings
    • Calories: 178
    • Fat: 4g
    • Saturated Fat: 1g
    • Cholesterol: 47mg
    • Sodium: 189mg
    • Carbohydrates: 10g
    • Fiber: 1g
    • Protein: 20g
* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe's nutritional content

Meat Loaf Video

Heart Healthy Recipe Diabetes Recipe
We add broccoli to ground beef to make this meat loaf recipe a healthier version of a family favorite meal. This low calorie meat loaf recipe uses lean beef and fresh chopped vegetables.

Ingredients

    • 2 Tbsp fat-free milk
    • 1/4 cup ketchup, divided
    • 1 Tbsp Dijon mustard
    • 2 egg whites
    • 1/2 cup chopped onion
    • 1/4 cup chopped roasted red pepper
    • 1/2 cup steamed broccoli florets, chopped
    • 1 (1-1/2 oz) slice whole grain bread
    • 1 lb 93-97% lean ground beef
    • 1 tsp dried basil
    • 1/3 cup chopped fresh parsley
    • 1/4 tsp black pepper

Preparation

    • Preheat oven to 350° and coat a 9- x 5-inch pan with cooking spray.
    • Combine milk, 1 Tbsp ketchup, mustard and egg whites into a large mixing bowl. Add onion, red peppers, and broccoli and set aside.
    • In a food processor, pulse slice of whole grain bread until bread is completely bread crumbs. Add ground beef and bread crumbs to the vegetable mixture. With hands, mix all ingredients together thoroughly. Add basil, parsley and black pepper.
    • Place meat mixture into loaf pan. Brush remaining ketchup (3 Tbsp) over top of meat loaf mixture. Bake for 1 hour or until a thermometer inserted in center of loaf registers 160°. Let stand for 10 minutes. Cut loaf into 12 slices.

Review Date: February 26, 2013
Reviewed By: Christina D. Wright, RD, LDN, Nutrition Editor, Baldwin Publishing.
Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing. Contact Editor
This page created February 1, 2010 and last modified September 23, 2010
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