Salsa Meat Loaf

Salsa Meat Loaf 150 Image by: Salsa Meat Loaf 150 Author: Canadian Living

Nothing says comfort food more than a piping hot slice of meat loaf served with mashed potatoes and gravy. Of course, the fat in a slice of meat loaf alone amounts to about 17 grams, even when you use lean ground beef. To lighten it, this uses extra-lean ground beef, rolled oats and vegetables for increased fibre plus a salsa topping instead of the usual high-sugar ketchup or chili sauce. Cooking the loaf free form on a baking sheet drains away the fat, which results in only 206 calories and 7 grams of fat per serving.

  • Portion size 8 servings
  • Credits : Canadian Living Magazine: October 2004

Ingredients

  • 4 egg whites (or 1/2 cup/125 mL pasteurized egg whites)
  • 1 cup large-flake rolled oats
  • 1 onion grated
  • 1 cup grated zucchini
  • 3/4 cups grated carrots
  • 4 cloves garlic minced
  • 1 teaspoon Worcestershire sauce
  • 3/4 teaspoons salt
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon pepper
  • 1 1/2 lb extra-lean ground beef
  • 1/2 cup salsa

Method

In bowl, whisk egg whites lightly; stir in oats, onion, zucchini, carrot, garlic, Worcestershire sauce, salt, thyme and pepper. Mix in beef.

Place on greased rimmed baking sheet; form into 13-inch (33 cm) long by 2-inch (5 cm) high oval loaf. Bake in 350°F (180°C) oven until browned, about 40 minutes. Spread salsa over top; bake until meat thermometer registers 170°F (77°C), about 20 minutes.

Nutritional facts <b>Per serving:</b> about

  • Sodium 382 mg
  • Protein 22 g
  • Calories 206.0
  • Total fat 7 g
  • Cholesterol 47 mg
  • Saturated fat 3 g
  • Total carbohydrate 12 g

%RDI

  • Iron 19.0
  • Fibre 0.0
  • Folate 7.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 3.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 25.0
  • Vitamin C 7.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Salsa Meat Loaf

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