Mom's Meat Loaf
No offense to Mom, but our version of meat loaf is better for you. Extra-lean beef improves the fat and cholesterol levels, but a healthy amount of chopped vegetables (carrots, celery, and onion) and lycopene-rich tomato paste bring bonus nutrients to this family dish.
  • 2 slices white bread, crumbled
  • 1/4 cup skim milk
  • 3/4 pound extra-lean ground beef
  • 1 cup grated carrots
  • 1 stalk celery, finely chopped
  • 1 medium onion, minced
  • 2 cloves garlic, minced
  • 1 can (6 ounces) no-salt-added tomato paste
  • 1 egg white, slightly beaten
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper

1. Preheat oven to 400°F. Line 8-1/2- x 4-1/2-inch loaf pan with foil.

2. In large bowl, combine bread and milk. Add beef, carrots, celery, onion, garlic, tomato paste, egg white, thyme, salt, and pepper. Mix until well combined.

3. Transfer to prepared pan and bake 25 minutes or until cooked through. Serve hot, warm, or chilled.

Nutritional Information
Per serving: 256 calories, 8.7g total fat, 3.3g saturated fat, 3.5g monounsaturated fat, 0.5g polyunsaturated fat, 4g dietary fiber, 22g protein, 23g carbohydrate, 31mg cholesterol, 513mg sodium.
Good source of: beta-carotene, niacin, potassium, riboflavin, vitamin B6, vitamin B12, zinc.

Date Published: 09/19/2005 > Printer-friendly Version

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