Satisfying and filling food doesn’t have to kill your fitness efforts. Comfort food can fit into a healthy diet. And when it comes to classic comfort food, you can’t beat homemade meat loaf. Here’s a great, heart-healthy recipe for meat loaf (courtesy of the National Heart, Lung & Blood Institute) that will fill you up and give you the fuel your body needs to perform at its best. The extra lean beef helps reduce the fat content for this meal, while all of the seasonings provide for a rich and flavorful taste. Best of all, it’s super simple, with just three easy steps!
Ingredients:
- 1 lb ground beef, extra lean
- 1/2 cup tomato paste (4 ozs)
- 1/4 cup onion, chopped
- 1/4 cup green peppers
- 1/4 cup red peppers
- 1 cup tomatoes, fresh, blanched, chopped
- 1/2 tsp mustard, low sodium
- 1/4 tsp ground black pepper
- 1/2 tsp hot pepper, chopped
- 2 cloves garlic, chopped
- 2 stalks scallion, chopped
- 1/2 tsp ginger, ground
- 1/8 tsp nutmeg, ground
- 1 tsp orange rind, grated
- 1/2 tsp thyme, crushed
- 1/4 cup bread crumbs, finely grated
Directions:
- Mix all ingredients together.
- Place in 1-pound loaf pan (preferably a pan with a drip rack) and bake covered at 350° F for 50 minutes.
- Uncover pan and continue baking for 12 minutes.
This meat loaf has 193 calories per serving (which consists of a thick slice about 1 ¼ inches wide).
