EASY MEATLOAF

Ingredients:

1 c chopped onions
1/4 c ketchup
1 1/2 tsp minced garlic
2 tsps worcestershire sauce
1 lb ground chicken breast skinless
1 1/4 tsps salt
1/2 tsp black pepper
3/4 c bread crumbs
1 whole egg

Directions:

Preheat oven to 350. Prepare a 8" x 4" loaf pan with cooking spray; set aside. In a non-stick skillet, cook onions and garlic until tender. Place in a mixing bowl. Stir in chicken, bread crumbs, egg, 1/4 cup ketchup, worcestershire sauce, salt, and black pepper. Mix well. Place mixture into prepared pan. Spread top with remaining ketchup. Bake for one hour, or until loaf reaches 185 on a meat thermometer. Let stand five minutes before slicing.

Makes 12 Servings

Nutritional Info Per Serving:
Calories 80;
Total Fat 2 g;
Saturated Fat 0.1 mg;
Cholesterol 37 g;
Carbohydrates 2 g;
Sodium 485 mg;
Sugars 5 g;
Fiber 0.3 g;

WW Points 1.5

INDIVIDUAL MEATLOAF

INDIVIDUAL MEATLOAF



Traditional meatloaf in individual sized mini loaves

PRERARATON TIME : 15 minutes
COOKING TIME:  1 hour

Ingredients

1/2 lb extra lean ground beef (5% fat)
1 eggs
2 tbsp fresh chopped onion
1 tbsp soft white bread cubes
1 tbsp chopped parsley
1/4 tsp garlic powder
1/4 tsp Sauce, worcestershire, low sodium
1 pinch salt
3 tbsp Ketchup
1 canola cooking spray

Directions  
1 Preheat oven to 350°F.
2 Lightly coat 2 mini loaf pans and a roasting pan with cooking spray.
3 In medium bowl, add ground beef, egg, onion, bread crumbs, parsley, garlic powder, Worcestershire sauce, salt, and 1 tablespoon ketchup. Mix until blended well.
4 Mold mixture into two 5 1/2" inch loaves.
5 Place loaves on rack in roasting pan and cover each with one tablespoon ketchup.
6 Bake for one hour.
7 Remove from oven and let stand 5 minutes before serving.

Nutrition Facts
Makes 2 servings
Serving Size: 4 oz
Amount Per Serving
Calories	197.4
Total Carbs	8.1 g
Dietary Fiber	0.3 g
Sugars	6.7 g
Total Fat	6.5 g
Saturated Fat	2.3 g
Unsaturated Fat	4.3 g
Potassium	53.1 mg
Protein	27.5 g
Sodium	447.9 mg
Dietary Exchanges 2 1/4 Meat, 1/4 Other Carbohydrate, 1/2 Very Lean Meat

CHICKEN MEATLOAF

Ingredients

2lbs ground chicken breast
1/4 cup tomatoe paste
1 tbsp marjoram chopped
1 tsp parsley chopped
1 tbsp chopped garlic
1 tbsp chopped onion
2 tbsp worcestershire sauce
2 egg whites beaten
1/2 tsp salt
1 tsp pepper
2 tbsp ketchup

Cooking Instructions

Preheat oven to 425 degrees
combine everything except ketchup
place in non-stick loaf pan and cover with ketchup
bake uncovered for about 1 hour or until meatloaf is firm to touch in center
let settle for 10 minutes before service

Servings Per Recipe: 6

• Calories: 16
• Calories from fat:1 (7 % of total calories)
• Total fat 0% 0g
• Saturated fat 0% 0g
• Cholesterol 0% 0g
• Sodium 372 mg 15%
• Total carbohydrates 4g 1%
• Dietary Fiber 1g 3%
• Sugars 2g
• Protein 1g
• Vitimin A 40%
• Calcium 1%
• Vitamin C 13%

MEATLOAF FLORENTINE

Meatloaf Florentine

 

* 2 egg whites
* 1 egg
* 1/4 cup fat-free or 1% lowfat milk
* 2 tablespoons tomato paste
* 1 10-ounce package frozen chopped spinach, thawed and squeezed to drain well
* 1/3 cup plain fine-dry breadcrumbs
* 1/3 cup chopped onion
* 1/3 cup chopped softened sun-dried tomatoes,* chopped red bell pepper or chopped
canned mushrooms
* 2 teaspoons dried basil leaves
* 3/4 teaspoon garlic salt
* 1/2 teaspoon dried oregano leaves
* 1/4 teaspoon ground black pepper
* 1 1/2 pounds 90% lean ground beef or 85% lean fresh ground turkey
* 2/3 cup bottled marinara or favorite pasta sauce
* 3 tablespoons finely shredded fresh Parmesan cheese

1. Lightly beat egg whites, egg, milk and tomato paste in large bowl. Stir in spinach,
breadcrumbs, onion, tomatoes, basil, garlic salt, oregano and pepper. Add ground meat
and mix (do not overwork meat mixture).
2. Cut two 16 x 4-inch strips of heavy foil; fold foil strips lengthwise in half. Place foil
strips, in a crisscross fashion, in 5- to 7-quart electric slow cooker with strips coming up
and over the sides. With damp hands, form ground meat mixture into a 6-inch-round loaf.
Place meatloaf in slow cooker on center of foil strips. If necessary, slightly reshape
meatloaf so it does not touch side of slow cooker.
3. Cover and cook on LOW for 2½ to 3 hours or until instant-read thermometer inserted
near center reads a least 160° F (for beef) or 165° F (for turkey). Transfer meatloaf to
carving board using the foil strips to lift and carry. Loosely cover with foil; let rest for 10
minutes. Meanwhile, heat pasta sauce in small saucepan.
4. To serve, cut meatloaf into slices and pass with heated pasta sauce and Parmesan
cheese.

Serves 6

calories: 230; 60 calories from fat
total fat: 7 g; 2.5 g saturated fat, 0 g trans fat cholesterol: 100 mg; sodium: 590 mg total
carbohydrates: 12 g; fiber: 2 g; sugars: 4 g protein: 30 g

MINI MEATLOAVES

Mini Italian Meat Loaves


Ingredients:

1½ pounds ground sirloin 

¾ pound hot Italian sausage, casing removed and chopped 

 ½ ounce dried porcini mushrooms, rehydrated and drained

2 large eggs, beaten

¼ cup pine nuts

½ teaspoon dried Italian herbs 

2 cups chopped fresh spinach leaves

¼ cup no-added sugar marinara sauce

Directions:
1.    Preheat oven to 350°F.
2.    Mist 6 mini-loaf pans with olive-oil spray. Set aside.
3.    In a large mixing bowl, thoroughly combine ground beef, sausage, mushrooms, pine nuts, herbs and spinach.
4.    Divide into six equal portions and press into loaf pans. Place on a baking sheet and bake for 50 minutes.
5.    Remove from oven and let rest for 10 minutes before serving.


Nutritional Information
Per Serving:

Net Carbs: 4 grams

Fiber: 3 grams

Protein: 32 grams

Fat: 20 grams

Calories: 340

Recipe Information:

Makes: 6 servings

Prep Time: 15:00

Marinate Time:

Cook Time: 50:00

CHICKEN MEATLOAF

Ingredients

2lbs ground chicken breast
1/4 cup tomatoe paste
1 tbsp marjoram chopped
1 tsp parsley chopped
1 tbsp chopped garlic
1 tbsp chopped onion
2 tbsp worcestershire sauce
2 egg whites beaten
1/2 tsp salt
1 tsp pepper
2 tbsp ketchup

Cooking Instructions

Preheat oven to 425 degrees
combine everything except ketchup
place in non-stick loaf pan and cover with ketchup
bake uncovered for about 1 hour or until meatloaf is firm to touch in center
let settle for 10 minutes before service

Servings Per Recipe: 6

• Calories: 16
• Calories from fat:1 (7 % of total calories)
• Total fat 0% 0g
• Saturated fat 0% 0g
• Cholesterol 0% 0g
• Sodium 372 mg 15%
• Total carbohydrates 4g 1%
• Dietary Fiber 1g 3%
• Sugars 2g
• Protein 1g
• Vitimin A 40%
• Calcium 1%
• Vitamin C 13%

Nacho Meatloaf 

Preparation time: 10 min	Servings: 8
Cooking time: 65 min

Ingredients:

1 small fresh green chili, seeded and minced

3/4 cup tortilla chips, finely crushed

1/2 tsp cumin seed

1 tbsp chili powder

1 small onion, chopped

1 cup tomato salsa, lightly drained

1 egg

1-1/2 lb ground beef

1/2 cup fat-free cheddar cheese, shredded

1 clove garlic, crushed

Cooking Directions:

Preheat oven to 375°F. Combine first 8 ingredients and salt to taste in a bowl. Mix thoroughly. Add meat and mix until blended. Transfer mixture into an 8x4 in. loaf pan. Place on a baking sheet and bake about 1 hour, uncovered, until a meat thermometer inserted in center of loaf reads 160°F. Sprinkle shredded cheddar over top of loaf and bake about 3 minutes, until cheese is melted. Let stand 5 minutes before slicing.

Nutrition Facts

Calories 270

% Calories From Fat 50%

Total Fat 15g

Saturated Fats 5.7g

Mono-unsaturated Fats 7g

Poly-unsaturated Fats 0.9g

Cholesterol 85mg

Sodium 510mg

Total Carbohydrates 7.6g

Dietary Fiber 1.3g

Sugar 3.2g

Protein 25g