Sunday, February 1, 2009

Healthy and Delicious Meatloaf!

So, I didn't take a picture for this recipe but in the future when I experiment with recipes, I'll take a photo of the finished product!
Tonight Nathan and I made a healthy meatloaf...we were a little skeptical but it was really good!
I would definitely  make this again!

Meat Loaf made healthy and potatoes:
1/4 tsp. canola oil
1/4 teaspoon chopped garlic
1/4 cup each finely diced carrots, red pepper, celery, and onion
Salt and fresh ground pepper
1 lb. 90% lean ground beef
1/4 cup shredded parmesan
1/4 cup low-sodium chicken broth
1 large egg
1 cup cooked brown lentils
2 cups packed spinach leaves, steamed, drained, and chopped
Cooking spray

For the potatoes:
6 small yukon hold potatoes, halved
1 TB extra virgin olive oil
1 TB chopped parsley 
Salt and Pepper

Preheat over to 350 degrees. Heat canola oil in a saute pan over medium heat. Add garlic and all vegetables except spinach  and saute for 4 minutes.  Sprinkle with salt and pepper.
Ina large bowl, break up beef well with your hands.  Stir in cooked veggies, parmesan, brother, and egg.  Add lentils and mix.  Add spinach and mix again then season with salt and pepper.
Coat a 3x8 in loaf pan with cooking spray. Place meat mixture in a pan and push down.  Bake 35 minutes.
To make the Potatoes:
fill a large saucepan with water.  Add potatoes and bring to a boil over medium-high heat.  Cook for 30 minutes or until fork-tender.  Drain well and place i a large bowl. Mash potatoes with a fork.  Drizzle with oil and season with salt and pepper.
Let meat loaf rest in the pan for 15 minutes before slicing, then serve with potatoes topped with parsley.

Nutrition per serving:
6 oz. meat loaf, 1/3 cup potatoes: 260 calories, 9 g fat, 24 g protein, 240 mg sodium

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