Saturday, August 14, 2010

Muscle Packing Meatloaf

2/3 cup(s) uncooked old fashioned oats

1/2 cup(s) 1% low-fat milk
1 item(s) egg white(s), lightly beaten
1 1/2 Tbsp Worcestershire sauce
1/2 cup(s) shredded carrots
1/3 cup(s) scallion(s), minced
1/4 cup(s) parsley, finely chopped
3 Tbsp jalapeno pepper(s), seeded, minced
1 clove(s) garlic clove(s), minced
1/2 tsp table salt
1 pound(s) uncooked lean ground beef (with 7% fat)
1/3 cup(s) ketchup

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.
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.
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.

Each 2-slice serving (4 servings per loaf) 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

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