Who doesnt #love meatloaf? #Free, #healthy #recipe! Individual Meatloaves Cute little meatloaves aren’t only fun, but they cook faster than standard loaves and help with portion control. Use 90% or leaner beef to keep this recipe heart healthy, and use a roasting pan or rack with holes to let the fat drain away. • 2 pounds 93% lean ground beef • Nonstick cooking spray • 1 green bell pepper, finely chopped • ½ cup finely chopped onion • 3 cloves garlic, minced • ½ teaspoon dried oregano • ½ teaspoon dried basil • ¼ cup + 2 tablespoons whole wheat breadcrumbs • ¾ teaspoon salt • ½ teaspoon onion powder • ½ teaspoon garlic powder • 2 eggs • ¼ cup organic ketchup • 2 teaspoons Worcestershire sauce 1. Preheat oven to 375°F. 2. Take the beef from the fridge and break it up into a large bowl to come to room temperature. 3. Spray a large skillet with cooking spray and add chopped peppers and onion. Cook over medium heat until vegetables start to soften, 4-5 minutes. Add garlic, oregano, and basil; cook 1 minute longer and turn off heat. Let vegetables cool. 4. Sprinkle the breadcrumbs, salt, onion powder, garlic powder over the meat and mix with your hands to combine. Add eggs and cooled vegetables and mix until uniform. (Do not over mix or meatloaf will be tough). Form mixture into 8 equal balls or ovals and place on a rack or roasting pan with holes. 5. Combine ketchup and Worcestershire sauce in a small bowl and brush the tops and sides of loaves with sauce. Bake 60 minutes, or until internal temperature reaches 165°F. Slice to serve, if desired, or leave them whole. Makes 8 servings Per serving: 219 calories, 9 g total fat, 3 g saturated fat, 53 mg cholesterol, 7 g total carbohydrate, 1 g dietary fiber, 26 g protein 2 oils, 1 protein
Posted on: Fri, 13 Jun 2014 10:00:00 +0000