Thursday, January 26, 2012

Mini Football Meatloaves


As you get ready for game day, start thinking about what you're going to serve or take to the party.  Going shopping with a grocery list will help you stay on track and away from high calorie, high fat, high salt, and high sugar options. 

Having small portions, such as mini meatloaves can help you control the amount you eat.  To dress them up for the occasion, lay shredded part-skim mozzarella cheese on top as laces.  The recipe below from About.com also includes a few vegetables and uses extra-lean ground beef.  Remember to include veggies on your plate too!




Low Fat Mini Meatloaves

Ingredients:

  • 1 pound of extra-lean ground beef
  • 1 medium carrot, shredded
  • 1 medium zucchini, shredded and squeezed dry
  • 1/2 yellow onion, finely chopped
  • 1/2 green pepper, finely chopped
  • 1 tbsp chili powder
  • 2 tbsp Worcestershire sauce
  • 1 slice whole grain bread as breadcrumbs
  • 2 egg whites
  • 1/3 cup tomato ketchup

Preparation:

Preheat oven to 400 degrees. Lightly spray a nonstick or silicone muffin pan with nonstick cooking spray. Crumble ground beef into a large bowl. Add shredded carrots and zucchini, and chopped onion and green pepper. Add chili powder, Worcestershire sauce and breadcrumbs. Stir with a fork. Add egg whites and stir again with a fork until well blended. You can knead the mixture with your hands but sometimes this makes the meat overly tough.

Spoon mixture into prepared muffin pan, and top each cup with ketchup. Bake for 25 minutes, making sure that the internal temperature reaches 165 degrees.

Serves 6.

Per Serving: Calories 150, Calories from Fat 38, Total Fat 4.2g (sat 2g), Cholesterol 47mg, Sodium 98mg, Carbohydrate 9.2g, Fiber 2.3g, Protein 18.7

Enjoy!
Steph Wheler, RD
something nutrishus counselling & coaching
www.nutrishus.com

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