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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 1 |
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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 Ingredients:
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 |
Directions:
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.
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