Meatloaf is a favorite family meal, and it’s easy to make a little healthier with this low-calorie recipe. It retains the same great flavors we love in this dish, but a few of the ingredients are carefully selected to reduce calories.
The main factors that reduce this meatloaf’s calorie count are the 96 percent lean beef and the whole wheat breadcrumbs. It also opts for egg whites alone rather than using the entire egg like most meatloaf recipes. Add some chopped green pepper to sneak an extra veggie into your picky eater’s diet, and a great family dinner is ready to serve.
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1poundground beef, 96 percent lean
1/2cup chopped onion
1/2cup chopped green pepper
1cup dried breadcrumbs, whole wheat
1/2cupketchup, divided
2tablespoonsDijon mustard
2largeegg whites, lightly beaten
1dash freshly ground black pepper
Preheat the oven to 350 F.
Reserve 2 tablespoons of ketchup.
In a large mixing bowl, combine all remaining ingredients until mixed well.
Spray a loaf pan with non-stick cooking spray. Shape the meat mixture into a loaf using your hands, and place in the loaf pan. Top with the remaining ketchup.
Bake for 1 hour and 15 minutes, or until the middle is completely cooked through.
Remove the meatloaf from the oven. Let it rest for 5 minutes before serving.
Serving Suggestions
Meatloaf and mashed potatoes are a classic pairing, though the potatoes could use a little help to reduce calories to match this particular meatloaf. The simple fix is a low-calorie recipe for cauliflower and mashed potatoes. By adding cauliflower, the amount of potatoes needed is reduced and this favorite dish is instantly healthier for your family.
Another favorite side dish is a helping of vegetables. Choose whatever is fresh at the market and create your own mixed vegetable medley. Consider steaming the vegetables to retain all of those healthy nutrients that are often lost in other cooking methods.
Nutrition Facts (per serving)
1901
Calories
21g
Fat
387g
Carbs
74g
Protein
×
Nutrition Facts
Servings: 6
Amount per serving
Calories
1901
% Daily Value*
21g
27%
Saturated Fat 6g
32%
67mg
22%
644mg
28%
387g
141%
Dietary Fiber 52g
185%
Total Sugars 177g
74g
Vitamin C 197mg
987%
Calcium 858mg
66%
Iron 12mg
66%
Potassium 6431mg
137%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)
Rate This Recipe
I don’t like this at all. It’s not the worst. Sure, this will do. I’m a fan—would recommend. Amazing! I love it! Thanks for your rating!
Jeannie notes.. Above is curated for evaluation and recommendation from thespruceeats.com
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