140 Calorie Meat Loaf - Low Sodium

NeuroticVirgo
NeuroticVirgo Posts: 3,671 Member
edited October 5 in Recipes
Spinach and Broccoli Meat Loaf
(note: You can't really taste the Spinach or Broccoli)

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Serving size 3.5 oz cooked
Calories: 142..............Carbs: 8..............Fiber: 3..............Fat: 5..............
..............Protein: 16..............Sugar: 2..............Sodium: 85

Ingredients (makes 16 servings)

32 oz 93/7 Ground Beef
4 Eggs
8oz Tomato Sauce- No Salt Added
14oz bag - Frozen Broccoli Florets (could substitute fresh)
1 bag (9 cups) Market Side Fresh Spinach - Spinach Leaves
2 cups Kashi - Golean - Original Cereal (blended into bread crumbs)
2 tbsp Garlic Powder
2 tbsp Onion Powder
2 tbsp Italian Seasoning
1 tbsp pepper

Pre-heat to 350

Prep
- In a blender/food processor blend Kashi cereal until its bread crumb consistency.
- In a blender/food processor break up broccoli until it is just small pieces (easier to do if its still frozen)
- On the stove top add the whole bag of spinach to skillet, cover and cook on low for a few minutes ( you will see the leaves begin to wilt). Mix around every minute or so, that way it doesn't stick. When its not longer crunchy/leafy your done.


Directions:
1) Combine Beef, Eggs, Bread Crumbs, Broccoli, Spinach, Spices and HALF the tomato sauce to a large bowl. Mix well using hands. Make sure everything is fully mixed together.

2) On Tin Foil form in to Loaf Shape, and then wrap snugly with tin foil all around. Place into a backing dish (because it will leak juices while it cooks).

3) Bake @ 350 degrees for about an hour, or until its no longer pink inside ( 160 degrees if you have a meat thermometer) - Mine actually ended up cooking for an hour 1/2. (May need to drain some of the juices halfway through)

4) Remove foil, and top with remaining tomato sauce and some more spices. Spread sauce over entire top of loaf. Place back in oven under broil for a few minutes (or until topping/outside looks more like a crust)

Replies

  • tiffnday
    tiffnday Posts: 27 Member
    Thanx! :laugh:
  • morgthom75
    morgthom75 Posts: 127 Member
    bump. Meat loaf, meat loaf, double beet loaf. I LOVE meat loaf!
  • kmjenkins
    kmjenkins Posts: 396 Member
    sounds yummy---thanks for sharing!
  • jennaddy
    jennaddy Posts: 29 Member
    Add to my list of recipes I must make asap!!! This reminds me of a Hungry Girl recipe for Greek Turkey Burgers, which are really fantastic by the way. Serve 'em with a little dollop of homemade tzatziki sauce, nomnomnom.



    Unique Greek Turkey Burgers
    PER SERVING (1/4th of recipe, 1 patty): 203 calories, 8g fat, 420mg sodium, 3g carbs, 1g fiber, 1g sugars, 29g protein -- PointsPlus® value 5*

    Ingredients:
    1/4 cup finely chopped onion
    1 tsp. chopped garlic
    4 cups chopped spinach leaves
    1 lb. raw lean ground turkey
    2 large egg whites or 1/4 cup liquid egg whites
    1/2 tsp. dried basil
    1/2 tsp. dried oregano
    1/4 tsp. salt
    1/4 tsp. black pepper
    1/2 cup crumbled fat-free feta cheese
    Optional: large lettuce leaves, sliced onion, sliced tomato

    Directions:
    Bring a large skillet sprayed with nonstick spray to medium-high heat on the stove. Add onion and garlic and, stirring often, cook until softened, about 4 minutes.

    Add spinach to the skillet with onion and garlic. Stirring often, cook until spinach has wilted and excess moisture has evaporated, 3 - 5 minutes.

    Remove skillet from heat. Once cool enough to handle, carefully blot away any excess moisture from the onion-spinach mixture with paper towels. Set aside.

    In a large bowl, combine turkey, egg whites, basil, oregano, salt, and pepper. Using your hands, mix well. Add cooked veggies and feta cheese to the bowl. Using your hands, mix until uniform.

    Evenly divide turkey mixture and firmly form into four patties. (Cover and refrigerate if not cooking immediately.)

    Bring a grill (or skillet or grill pan) sprayed with nonstick spray to medium heat. Add patties, cover, and cook for 5 - 8 minutes per side, until cooked through. If using a skillet or grill pan, work in batches, removing skillet or pan from heat between batches to re-spray. (And don't worry if your lid isn't a perfect fit when covering!)

    Eat your patties with a knife and fork or, if you like, wrap them up in some lettuce leaves with onion and tomato. Enjoy!

    MAKES 4 SERVINGS
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