Thursday, September 27, 2012

Meatloaf Makeover



Serves 6
Recipe by Janice Newell Bissex, MS, RD, and Liz Weiss, MS, RD of MealMakeoverMoms.com
Husband-Tested in Alice’s Kitchen

Jim and I haven’t had meatloaf in ages, mostly because it’s not the healthiest thing to eat.  I came across this recipe makeover for meatloaf recently and gave it a try.  It’s quite good.  This version uses lean ground beef and includes black beans, carrots and ground flaxseed for a boost of fiber, vitamin A and heart-healthy omega-3 fats.

One 15-ounce can black beans, drained and rinsed
1 pound lean ground beef (90% or higher)
2 large eggs, beaten
1 large carrot, peeled and shredded (about 1 cup)
¼ cup onion, minced
½  cup seasoned breadcrumbs
1/3  cup ground flaxseed
¼  cup ketchup
3 cloves garlic, minced or 1/2 teaspoon garlic powder
2 tablespoons ketchup
Salt and pepper to taste

Preheat the oven to 375°F.  Lightly oil or coat a 9×13-inch baking dish with nonstick cooking spray and set aside.
Mash the beans in a large bowl using the back of a large fork or spoon until smooth but still a bit chunky. Add the beef, eggs, carrot, breadcrumbs, ground flaxseed, 1/4 cup ketchup, garlic powder, and salt and pepper to taste and mix until well combined.
Place the meat mixture in the middle of the baking dish. Shape into a 6×8-inch rectangle, about 1 ½  inches high. Spread the 2 tablespoons of ketchup evenly on the top and sides.
Bake until an instant-read meat thermometer registers 160°F, 50 to 60 minutes. Let stand for a couple of minutes before serving.

Nutrition Information per Serving: 280 calories, 11g total fat (3g saturated, 1.3g omega-3), 23g carbohydrate, 6g fiber, 640mg sodium, 23g protein, 110% vitamin A, 20% iron

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