|
 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, carbohydrate 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"
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 ground beef, extra lean
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
 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.
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. |
|