Surveys suggest that meatloaf is one of America's most popular comfort foods and my readers keep asking for more slimmed-down versions of this favorite dish.
So today, I'm lightening up a meatloaf that recently made the Food Network Web site's list of most popular recipes.
Instead of using the typical breadcrumbs and ketchup, this meatloaf spices things up a bit with spaghetti sauce and Parmesan cheese.
My meatloaf also includes a healthy dose of quick-cooking oats to add some fiber and reduce fat. Don't worry -- you can't taste the oats once the meatloaf comes out of the oven. Plus, oats are much better for you than breadcrumbs.
To cut more fat and calories, I choose ground sirloin in place of ground chuck and use egg substitute instead of two eggs. My recipe also sprinkles in half the amount of Parmesan cheese and olive oil.
The Food Network recipe makes one large meatloaf, but it takes an hour to cook. I make meatloaf in muffin tins because it cuts the cooking time in half and makes portion control simple.
Speaking of portion control, the original recipe says it feeds four, but even if you divide that meatloaf into dinner for six, it contains 417 calories and 29 fat grams per serving. Eating a Quarter Pounder from McDonald's instead would save you 10 fat grams and 7 calories.
My version keeps the flavor but cuts out 36 percent of the calories and 55 percent of the fat. You can have two of my Italian Meatloaf Muffins for 267 calories and 13 grams of fat.
Kathy's Italian
Meatloaf Muffins
1 tablespoon olive oil
1 red pepper, seeded and minced
1 small onion, minced
3 cloves garlic, minced
1 pound 90-percent lean ground beef
1/2 cup egg substitute, such as EggBeaters
1 cup quick-cooking oats
1/2 cup Parmesan cheese
1 tablespoon Worcestershire sauce
1 tablespoon balsamic vinegar
2 tablespoons fresh basil, chopped
1 tablespoon fresh parsley, chopped
1 teaspoon salt
1/2 teaspoon pepper
1/2 cup marinara spaghetti sauce (low sodium if desired)
Cooking spray
Preheat the oven to 350 degrees.
Heat the olive oil in a skillet over medium heat and add the red pepper, onion and garlic. Saute until just softened, remove to a plate and cool.
When the pepper-onion mixture is cool, combine all of the remaining ingredients together except for the marinara sauce. Divide the meat mixture evenly among a 12-muffin tin that has been coated with cooking spray. Spread the marinara sauce evenly over each meatloaf muffin. Bake for 22 to 30 minutes, or until meat is no longer pink.
Let rest for 5 minutes before serving.
Makes 12 muffins. Serves 6.
Per serving (2 muffins): 267 calories, 13 fat grams, 705mg sodium, 15 carb grams, 2.7 fiber grams, 53mg cholesterol, 21 protein grams.
Food
September 30, 2008
Kathy's Italian Meatloaf Muffins
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