<img src="/images/videoicon.jpg" style="float: center; margin: 4px;" BORDER=0/>Watch Us Cook Meat Loaf

Diabetic Recipe - Heart Healthy Recipe

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Yield: 6 servings

1 (1-1/2 oz) slice whole grain bread

2 Tbsp fat-free milk

1/4 cup ketchup, divided

1 pound ground beef, 93-97% lean

1/2 cup chopped onion

1/4 cup roasted red pepper, chopped

1/2 cup steamed broccoli florets, chopped

1/3 cup chopped fresh parsley

1 Tbsp Dijon mustard

1 tsp dried basil

1/4 tsp black pepper

2 large egg whites

Cooking spray

Preheat oven to 350° and coat a 9 x 5 pan with cooking spray.

Combine 2 Tbsp of milk, 1 Tbsp of ketchup, 1 Tbsp of Dijon mustard and 2 large egg whites into a large mixing bowl. Add chopped onion, roasted red peppers, and chopped broccoli and set aside.

In a food processor, pulse one slice of whole grain bread until bread is completely bread crumbs. Add ground beef to the mixing bowl and pour bread crumbs over top of the meat. Mix all ingredients together thoroughly with hands. Add basil and chopped parsley.

Place meat mixture into the loaf pan. Brush remaining 6 Tbsp ketchup over top of the meat loaf mixture. Bake at 350° for 1 hour or until a thermometer registers 160°. Let stand for 10 minutes. Cut the loaf into 12 slices.

Nutrition Facts (per serving): Calories: 178, Fat: 4 grams, Saturated fat: 1.5 grams, Cholesterol: 47 mg, Sodium: 189 mg, Carbohydrates: 10 grams, Fiber: 1.5 grams, Protein: 20 grams