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Healthier Meat Loaf Makeover

Prep 20 min
Total 1 hr 30 min
Ingredientes 15
Porciones 9

Blogger Arlene Cummings of Cooking With Sugar shares a favorite lighter meat loaf recipe. "Meat loaf is a favorite comfort food and a “blue plate special” in every diner. But it usually packs on too much comfort. This version is delicious and comes with less guilt.”

Ingredientes

Meatloaf

2 tablespoons olive oil
1 small zucchini, finely chopped
1/4 cup finely chopped onion
4 cloves garlic, finely chopped
1 egg, beaten
1 pound lean ground chicken breast
1 pound lean ground turkey breast
1 1/2 cups Progresso™ panko crispy bread crumbs
1/4 cup grated Parmesan cheese
1/4 cup ketchup
Salt
Freshly ground black pepper

Glaze

1/2 cup ketchup
2 tablespoons Worcestershire sauce
2 tablespoons brown sugar

Instrucciones

1

Heat oven to 350°F. Heat olive oil in a sauté pan over medium high heat. Add the zucchini, onions, and garlic. Sprinkle with salt and pepper. Sauté for about 5 minutes or until onions are softened. Set the mixture aside to cool.
2

In a bowl combine all the meatloaf ingredients including the cooled vegetable mixture with a good sprinkle of salt and pepper.
3

Mold into a loaf in a 9x13 sprayed or greased glass, baking dish.
4

In a small bowl, whisk together the ketchup, Worcestershire sauce and brown sugar. Brush the mixture all over the loaf.
5

Bake the meatloaf in the center of the oven uncovered for 50 to 60 minutes. You’ll know it is done when an instant thermometer inserted in the center of the loaf reaches 165°F.

Consejos de expertos

The temperature will rise slightly after meat loaf is removed from the oven so don’t overcook it.
Let meat loaf rest for about 10-15 minutes before slicing and serving.

Información Nutricional

Porción: 1 Serving

Calorías: 270

Calorías derivadas de la grasa: 60

Grasa total: 7g; 10%

Grasa saturada: 1 1/2g; 7%

Grasas trans: 0g

Colesterol: 85mg; 29%

Sodio: 480mg; 20%

Potasio: 170mg; 5%

Carbohidratos totales: 24g; 8%

Fibra dietética: 0g; 0%

Azúcares: 9g

Proteína: 29g

% Valor Diario*:

Vitamina A: 6%; 6%

Vitamina C: 6%; 6%

Calcio: 6%; 6%

Hierro: 8%; 8%

Intercambios:

1 Almidón; 0 Fruta; 1/2 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 0 Vegetal; 3 1/2 Carne extra magra; 0 Carne magra; 0 Carne alta en grasa; 1 Grasa;

Selección de carbohidratos

1 1/2

*Valores diarios basados en una dieta de 2,000 calorías.

Más acerca de esta receta

Blogger Arlene Cummings of Cooking With Sugar shares a favorite lighter meat loaf recipe. "Meat loaf is a favorite comfort food and a “blue plate special” in every diner. But it usually packs on too much comfort. This version is delicious and comes with less guilt.”