Mini Meatloaves with Low-Fat Creamed Spinach - 35g Carbs, 8g Fiber, 10g Sugar
From: American Heart Association
This American comfort meal is healthy and full of flavor!
Servings: 6
>> Mini Meatloaves
Cooking spray
1 lb extra lean (95%) ground turkey breast
1 (10 oz bag) frozen corn, thawed OR 1 (15 1/4 oz can) no-salt added or low-sodium whole kernel corn
1 (15 1/4 oz can) no-salt added or low-sodium sliced carrots, mashed, OR 1 (12 oz pkg) frozen cooked winter squash, thawed
1 egg
1/4 tsp black pepper
1 tsp garlic powder
1 tsp onion powder
1 tablespoon dried parsley leaves OR 1 tsp salt-free dried Italian spice blend
3/4 cup quick-cooking oats OR crushed multigrain cereal
2 Tbsp low-sodium ketchup
1 tsp dry mustard
1 Tbsp water
1 Tbsp balsamic vinegar or red wine vinegar
1/2 tsp honey
Preheat oven to 400 degrees F.
In a large bowl, add ground turkey breast, corn, carrots or winter squash, egg, black pepper, garlic powder, onion powder, parsley or Italian spice blend and oats or multigrain cereal and and stir together.
Coat a 12-cup nonstick muffin pan with cooking spray (or use two 6-cup muffin pans). Divide meat evenly between each cup. Cook mini meatloaves in the oven for 10 minutes.
In a small bowl, combine ketchup, dry mustard, water, vinegar and honey. Remove meatloaves from oven and use a spoon to top each mini meatloaf with glaze. Return to oven and cook for 10 more minutes.
Run a knife around the edge of each muffin cup to loosen the meatloaves.
>> Creamed Spinach
2 (16 oz bags) frozen chopped spinach, thawed
2 tsp minced garlic from jar OR 4 garlic cloves, minced
4 Tbsp no-fat cream cheese
3/4 cup plain nonfat yogurt
In a medium pot over medium-high heat, add spinach, garlic, and cream cheese.
Stir and cook until the water from the spinach has evaporated, about 5 minutes. Stir in yogurt and cook until warm, about 1 more minute.
Cooking Tips:
If using frozen vegetables in the meatloaf, make sure they are thoroughly thawed and drained and rinsed of their water. If not, all the water makes the meatloaf soggy.
Tips:
Using a muffin tin helps with portion control and speeds up the cooking time. Leftover meatloaf makes great sandwiches for lunch the next day.
Servings: 6
Nutrition per Serving: 286 Calories, 4g Total Fat, 0.5g Saturated Fat, 0g Trans Fat, 1g Polyunsaturated Fat, 0.5g Monounsaturated Fat, 63mg Cholesterol, 312mg Sodium, 35g Carbs, 8g Dietary Fiber, 10g Total Sugars, 33g Protein
Posted by: chefgloria1030@yahoo.com
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