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Salsa Meat Loaf Recipe

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


Submitted by corkeyed

Makes 8 servings



Nothing says comfort food more than a piping hot slice of meat loaf served with mashed potatoes and gravy. Of course, the fat in a slice of meat loaf alone amounts to about 17 grams, even when you use lean ground beef. To lighten it, this uses extra-lean ground beef, rolled oats and vegetables for increased fibre plus a salsa topping instead of the usual high-sugar ketchup or chili sauce. Cooking the loaf free form on a baking sheet drains away the fat, which results in only 206 calories and 7 grams of fat per serving.

Recipe Ingredients for Salsa Meat Loaf

4 egg whites, (or 1/2 cup/125 mL pasteurized egg whites)
1 cup (250 mL) large-flake rolled oats
1 onion, grated
1 cup (250 mL) grated zucchini
3/4 cup (175 mL) grated carrot
4 cloves garlic, minced
1 tsp (5 mL) Worcestershire sauce
3/4 tsp (4 mL) salt
1/2 tsp (2 mL) dried thyme
1/2 tsp (2 mL) pepper
1 1/2 lb Beef, Ground, 95% Lean Meat / 5% Fat, Crumbles
1/2 cup (125 mL) salsa

Recipe Directions for Salsa Meat Loaf

  1. In bowl, whisk egg whites lightly; stir in oats, onion, zucchini, carrot, garlic, Worcestershire sauce, salt, thyme and pepper. Mix in beef.

  2. Place on greased rimmed baking sheet; form into 13-inch (33 cm) long by 2-inch (5 cm) high oval loaf. Bake in 350F (180C) oven until browned, about 40 minutes. Spread salsa over top; bake until meat thermometer registers 170F (77C), about 20 minutes.

Categories

Main Dish

Nutrition Facts
Serving Size 169.1g
Amount Per Serving
Calories
239
Calories from Fat
68
% Daily Value*
Total Fat
7.5g
12%
Saturated Fat
3.1g
15%
Trans Fat
0.2g
Cholesterol
76mg
25%
Sodium
432mg
18%
Potassium
564mg
16%
Total Carbohydrates
12.6g
4%
Dietary Fiber
2.3g
9%
Sugars
2.3g
Protein
29.2g
Vitamin A 36% Vitamin C 8%
Calcium 3% Iron 19%
* 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 niacin
  • High in phosphorus
  • High in selenium
  • High in vitamin A
  • High in vitamin B6
  • High in vitamin B12
  • High in zinc
  •   Bad points
  • High in cholesterol
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