Muscle Packing Meatloaf Recipe

Looking for an easy Muscle Packing Meatloaf recipe? Learn how to make Muscle Packing Meatloaf using healthy ingredients.


Submitted by justlaura

Makes 4 servings



From Devin on Discovery Health. Each 2-slice serving has: 239 calories, 27 g protein, 20 g carbohydrates, 6 g fat, 2 g saturated fat, 61 mg cholesterol, 2 g fiber, 694 mg sodium. Traditional meatloaf has: 476 calories, 32 g protein, 29 g carbohydrates, 24 g fat, 7 g saturated fat, 139 mg cholesterol, less than 1 g fiber, 2320 mg sodium

Recipe Ingredients for Muscle Packing Meatloaf

2/3 cups old fashioned oats
1/2 cup skim milk
1 egg white, lightly beaten
1 tablespoon worcestershire sauce
1/2 cup minced carrots
1/3 cup minced whole green onion
1/4 cup finely chopped flat leaf parsley
2 tablespoons jalapeno pepper, chopped and seeded (or to taste)
1 clove garlic, minced
1 pound lean ground beef (preferably 96% lean)
1/3 cup ketchup

Recipe Directions for Muscle Packing Meatloaf

  1. Preheat the oven 350 degrees. Spray a standard (8-1/2 x 4-1/2 x 2-1/2 inch) non-stick loaf pan with spray.

  2. In a medium mixing bowl, combine the milk and the oats. Let them sit for 3 minutes or until the oats are softened. Add the egg whites followed by the Worcestershire, carrots, green onion, parsley, red and green jalapenos, garlic and salt. Mix them well.

  3. Add the beef and mix them until well combined. Transfer the mixture to the prepared pan and spread it so that the top is flat. Spread the ketchup evenly over the top. Bake the meatloaf for 30 minutes or until it is no longer pink inside. Remove it from the oven and let it sit 10 minutes. Slice it into 8 slices and serve immediately. Makes 4 servings.

Categories

Main Dish

Nutrition Facts
Serving Size 244.4g
Amount Per Serving
Calories
268
Calories from Fat
70
% Daily Value*
Total Fat
7.8g
12%
Saturated Fat
3.4g
17%
Trans Fat
0.1g
Cholesterol
83mg
28%
Sodium
395mg
16%
Potassium
594mg
17%
Total Carbohydrates
13.4g
4%
Dietary Fiber
1.7g
7%
Sugars
7.4g
Protein
34.6g
Vitamin A 51% Vitamin C 20%
Calcium 8% Iron 32%
* 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
  • High in iron
  • High in niacin
  • High in phosphorus
  • High in selenium
  • High in vitamin A
  • High in vitamin B12
  • Very high in zinc
  •   Bad points
  • High in cholesterol
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