(Recipe) Healthier homestyle meatloaf

Ingredients: 

• 2 tablespoons fat-free milk 

• ¼ cup ketchup 

• 1 tablespoon Dijon mustard 

• 1 lb. 93-97% lean ground beef 

• 1 slice (1½ oz) whole grain bread 

• 1 teaspoon dried basil 

• 1/3 cup fresh parsley, chopped 

• ¼ teaspoon pepper 

• 2 egg whites 

• ½ cup steamed broccoli florets, chopped 

• ½ cup roasted red pepper, chopped 

• ½ cup white onion, chopped 

 

Nutritional information: 

• Serving size: 2 slices 

• Calories: 178 

• Total fat: 4 g 

• Saturated fat: 1 g 

• Cholesterol: 47 mg 

• Sodium: 189 mg 

• Carbohydrates: 10 g 

• Fiber: 1 g 

• Protein: 20 g 

 

Instructions: 

Preheat oven to 350 degrees and coat a 9” x 5” loaf pan with cooking spray. In a large mixing bowl, combine milk, one tablespoon of ketchup, mustard and egg white. Add onion, red pepper and broccoli and set the mixture aside. In a food processor, pulse bread until completely crumbled. Add ground beef and breadcrumbs to the vegetable mixture. Add basil, parsley and black pepper. Mix all ingredients together by hand. Place meat mixture into loaf pan. Brush the remaining three tablespoons of ketchup over the top. Bake for one hour or until the thermometer inserted in the center of the pan registers 160 degrees. Let stand for 10 minutes. Cut meatloaf into 12 slices. 

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