Easy
Healthy Meat Loaf Recipe
This
is a low fat meat loaf made with healthy ingredients. It is as much
of a method as it is a recipe. It is super easy to do in a low fat meat
loaf pan but can be made in a standard loaf pan.
The strategy is
to start with low fat products and then drain any remaining grease from
the meat loaf as it cooks. The eggs and the low fat sour cream give
the meat loaf the desired consistency.
Ingredients
3 large eggs
1 cup low fat sour cream
1/2 cup quick rolled oats
2 tablespoons minced dry onion
1/2 cup chopped bell pepper
1 teaspoon salt
1/4 teaspoon ground pepper
1 teaspoon Italian spice mix
2 pound lean ground beef
1/3 cup barbecue
sauce or ketchup
Directions
Preheat oven to
350 degrees.
1. In a medium bowl,
combine the eggs, sour cream, rolled oats, onion, bell pepper, salt,
ground pepper, and spice. Knead in the ground beef. Press the meat loaf
mixture into a non-stick loaf pan.
2. Bake for 50 minutes. Remove the partially cooked meat loaf from the
oven. Be very careful not to burn yourself and tip the meat loaf up
to drain the grease. (It is helpful to hold the meat loaf in place with
a spatula when you tip it up.) Return the meat loaf to the oven and
bake for another 15 to 20 minutes.
3. Again, pour the grease from the pan. Cover the top of the meat loaf
with the barbecue sauce and return to the oven for ten minutes or until
the internal temperature reaches 160 to 165 degrees with a probe-type
thermometer.
4. Set a cooling rack over a baking pan. Remove the meat loaf from the
pan and set it on the rack to drain completely. After five minutes,
remove the meat loaf to a serving platter and serve hot.
Baker’s
notes: Make
this even healthier (and maybe more interesting) with the addition of
grated carrots or chopped spinach.
You can make
your own barbecue sauce by mixing 2 tablespoons brown sugar and one
teaspoon dry mustard with 1/4 cup catsup.
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