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Healthy Meat Loaf

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Recipe

 

Yield

8 servings

Prep

25 min

Cook

1 hrs

Ready

2 hrs
Trans-fat Free, Low Sodium

Ingredients

Amount Measure Ingredient Features
4 cups cabbage
packed, finely shredded
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1 each onions
finely chopped
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1 ½ tablespoons corn oil
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1 cup carrots
packed shredded
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1 clove garlic
minced
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½ pound beef
ground round or lean ground
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1 each eggs
white
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1 each eggs
whole
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cup bread crumbs
preferably whole wheat
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1 teaspoon basil
dried, crumbled
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¼ teaspoon oregano
crumbled
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½ teaspoon black pepper
fresh, ground, to taste
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¼ cup water
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2 tablespoons vinegar
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1 cup potatoes
packed shredded
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Ingredients

Amount Measure Ingredient Features
946 ml cabbage
packed, finely shredded
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1 each onions
finely chopped
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23 ml corn oil
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237 ml carrots
packed shredded
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1 clove garlic
minced
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226.8 g beef
ground round or lean ground
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1 each eggs
white
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1 each eggs
whole
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79 ml bread crumbs
preferably whole wheat
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5 ml basil
dried, crumbled
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1.3 ml oregano
crumbled
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2.5 ml black pepper
fresh, ground, to taste
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59 ml water
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3E+1 ml vinegar
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237 ml potatoes
packed shredded
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Directions

Sauté cabbage and onion in the oil in a large skillet over medium heat, stirring them often, for about 5 minutes.

Reduce the heat to medium low and sauté the vegetables for 5 to 10 minutes longer or until cabbage begins to turn golden.

Add the carrots and garlic; sauté the vegetables another 5 minutes.

Remove the vegetables from the heat and let them cool to room temperature.

In a large bowl, combine the beef with the egg white and whole egg, bread crumbs, basil, oregano, black pepper, water and vinegar.

Add the cooked vegetables and shredded potatoes to the beef mixture.

Mix ingredients well.

In a shallow baking pan, shape the meat and vegetable mixture into a loaf about 8 inches long.

Cover the pan tightly with aluminum foil. Bake the meat loaf in a preheated 350℉ (180℃) oven for 30 minutes.

Uncover the meat loaf and bake it 30 minutes longer.

Let the meat loaf rest for about 15 minutes before slicing it.

Serves 8.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 132g (4.7 oz)
Amount per Serving
Calories 16450% from fat
 % Daily Value *
Total Fat 9g 14%
Saturated Fat 3g 14%
Trans Fat 0g
Cholesterol 71mg 24%
Sodium 85mg 4%
Total Carbohydrate 3g 3%
Dietary Fiber 2g 8%
Sugars g
Protein 21g
Vitamin A 56% Vitamin C 26%
Calcium 4% Iron 8%
* based on a 2,000 calorie diet How is this calculated?
 

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