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This
recipe is from
Cooking Light Magazine, March 2006. I slightly
adapted the recipe. This hearty main dish is comfort food at its
finest, with a fresh new look! I love the fact that they are cooked in
muffin tins - that way you can freeze easily the leftovers!
For more great Low Fat Recipes, Low Calorie
Recipes, Low Carbohydrate recipes, and Diabetic Recipes, check out
my
Diet Recipe Index. Also check out my
Nutritional Chart
for fat grams, fiber grams, and
calories for all your favorite foods.
Check out all of Linda's
Beef Recipes
using
various cuts of beef.
Diner
Meat Loaf Muffins
Recipe Type:
Ground Beef,
Diet
Yields: 6 servings
Prep time: 15 min
Cook time: 25 min
Ingredients:
1 teaspoon
olive oil
1 cup finely chopped
onion
1/2 cup finely-chopped carrot
1 teaspoon dried oregano
2
garlic cloves, minced
1 1/2 pounds extra-lean ground beef (hamburger)
1 cup ketchup, divided
1 cup finely crushed fat-free saltine crackers (about 20) or fine
bread crumbs
2 tablespoons prepared mustard
1 teaspoon Worcestershire sauce
1/4 teaspoon freshly-ground black pepper
Salt to taste
2 large
egg whites, lightly beaten
Cooking spray
Preparation:
Preheat oven to 350°F. Spray 12 muffin cups with non-fat cooking spray.
Heat olive oil in a large nonstick skillet over medium-high heat. Add
onion, carrot, oregano, and garlic, and sauté 2 minutes. Remove from
heat and let onion
mixture cool.
In a large bowl, combine onion mixture, ground beef, 1/2 cup ketchup,
crushed crackers or bread crumbs, mustard, Worcestershire sauce, pepper,
salt, and eggs. NOTE: I like to use my hands for mixing meatloaf.
Spoon meat mixture into prepared muffin cups. Top
each with 2 teaspoons ketchup. Bake at 350° for 25 minutes or until a
meat
thermometer
registers 160°F. Remove from oven and let stand 5 minutes.
 This
is the type of cooking and meat thermometer that I prefer and
use in my cooking. I get many readers
asking what cooking/meat thermometer that I prefer and use in my
cooking and baking. I, personally, use the
Thermapen Thermometer
shown in the photo on the right. Originally designed
for professional users, the
Super-Fast Thermapen
Thermometer is used by
chefs all over the world. To learn more about this excellent
thermometer and to also purchase one (if you desire), just click
on the underlined:
Thermapen Thermometer.
Yield: 6 servings (serving size = 2 muffins).
Diner Meat Loaf "Muffins" -
Nutritional Information
I cannot guarantee the accuracy of the below information. All
information is intended for your general knowledge only and is not a
substitute for medical advice or treatment for specific medical
conditions. You should seek prompt medical care for any specific
health issues and consult your physician before
starting a new fitness regimen.
|
|
Item |
Amount |
Fat Grams |
Carbohydrate Grams |
Calories |
|
olive oil |
1 teaspoon |
5 |
4 |
40 |
|
ground
beef, extra lean |
1 1/2 pounds |
34 |
0 |
1160 |
|
carrot |
1/2 cup |
7 |
0 |
30 |
|
onion |
1 cup |
0 |
2 |
32 |
|
garlic |
2 cloves |
0 |
0 |
10 |
|
Worchestershire
sauce |
2
teaspoons |
0 |
0 |
0 |
|
egg whites |
2 each |
0 |
.6 |
32 |
|
ketchup |
1 cup |
0 |
64 |
240 |
|
bread
crumbs |
1 cup |
1 |
23 |
120 |
|
Recipe
Totals |
|
53 |
93.6 |
1664 |
Recipe
makes 6 servings (2 meat loaf muffins per serving).
1 muffin = 4 fat
grams, 8 carbohydrate grams, 139 calories.
Each Serving Totals
(2 muffins) = 8 Fat
Grams, 16 carbohydrate grams, 277 calories. |
|
