Meat Loaf Recipe

Looking for an easy Meat Loaf recipe? Learn how to make Meat Loaf using healthy ingredients.


Submitted by endlessdiet

Makes 8 servings



Meat Loaf made healthy - serving size 1/8 loaf - Shape magazine

Recipe Ingredients for Meat Loaf

1/4 tsp. canola oil
1/4 tsp. garlic, chopped
1/4 cup carrots, diced
1/4 cup red pepper, diced
1/4 cup celery, diced
1/4 cup onion, diced
1 pound ground beef, 90%
1/4 cup parmesan cheese, shredded
1/4 cup chicken broth, low sodium
1 large egg
1 cup lentils, cooked
2 cups spinach, steamed, drained and chopped

Recipe Directions for Meat Loaf

  1. Preheat oven to 350

  2. Heat oil in saucepan over medium heat

  3. Add garlic and all vegetables except spinach and saute for 4 min.

  4. In large bowl, break up meat well with your hands

  5. Stir in cooked veggies, parmesan, broth and egg.

  6. Add lentils and mix

  7. Add spinach and mix again

  8. Season with salt & pepper

  9. Coat a 3x8 inch loaf pan with cooking spray

  10. Place meat mixture in pan and push down

  11. Bake 35 minutes or until internal temperature reaches 140 degrees

Categories

Main Dish

Nutrition Facts
Serving Size 119.0g
Amount Per Serving
Calories
221
Calories from Fat
50
% Daily Value*
Total Fat
5.5g
8%
Saturated Fat
2.2g
11%
Trans Fat
0.0g
Cholesterol
80mg
27%
Sodium
131mg
5%
Potassium
551mg
16%
Total Carbohydrates
15.9g
5%
Dietary Fiber
7.8g
31%
Sugars
1.1g
Protein
25.9g
Vitamin A 29% Vitamin C 12%
Calcium 7% Iron 23%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in sugar
  • High in dietary fiber
  • High in iron
  • High in phosphorus
  • High in selenium
  • High in vitamin A
  • High in vitamin B12
  • High in zinc
  •   Bad points
  • High in cholesterol
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