MEAT LOAF MINIS

Put your muffin pans to good use with this delicious twist on an American classic. Serve mashed cauliflower and green beans on the side for a comforting meal that won’t bust your belt. Once you’ve mastered the recipe, try adding shredded zucchini, chopped mushrooms, and spicy red pepper flakes to the mixture before baking. Need them to be gluten free? Substitute oatmeal for the crackers.


NUTRITIONAL INFORMATION:
PER SERVING

Calories 276
Total fat 8.6 g
Satfat 3 g
Monofat 4 g
Polyfat 0.8 g
Protein 28.7 g
Carbohydrate 21.7 g
Fiber 1.8 g
Cholesterol 131 mg
Iron 3.9 mg
Sodium 759 mg
Calcium 48 mg


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INGREDIENTS

1 teaspoon olive oil
1 cup finely chopped onion
½ cup finely chopped carrot
1 teaspoon dried oregano
2 garlic cloves, minced
1 cup ketchup, divided
1½ pounds extra lean ground beef
1 cup finely crushed fat-free Saltine crackers (about 20)
2 tablespoons prepared mustard
1 teaspoon Worcestershire sauce
¼ teaspoon freshly ground black pepper
2 large eggs
Cooking spray


PREPARATION

1. Preheat oven to 350°.

2. Heat the olive oil in a large nonstick skillet over medium-high heat. Add chopped onion, chopped carrot, dried oregano, and minced garlic and sauté 2 minutes. Cool.

3. In a large bowl, combine cooled onion mixture, ½ cup ketchup, beef, crackers, mustard, Worcestershire, pepper and eggs.

4. Coat 12 muffin cups with cooking spray. Spoon the mixture evenly into the cups.Top each “muffin” with 2 teaspoons ketchup.

5. Bake for 25 minutes or until a thermometer registers 160°. Let stand for 5 minutes before serving.

Serves 6, 2 muffins each







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