I wish the picture turned out better for this one, because the meal was delicious and I wish it looked as good as it tasted, but obviously my photography skills don’t match my cooking skills! Healthy meals can be easy and quick and can include our favorite foods! Take you favorite meatloaf recipe, and consider making the little changes explained below to add vitamins, minerals, fiber, and to limit fat, salt, and simple sugar:
1 lb ground meat–>I used 96% lean ground beef, but you could also sub a low-fat ground turkey or chicken here, too
1/2 cup bell pepper–>I used a whole green pepper (but, use whichever color is on sale that week!) for more veggies
1/2 cup yellow onion–>I used a whole yellow onion for more veggies
1.5 tsp salt–>I did NOT include salt
1/4 tsp ground pepper–>I used 1/2 tsp for more flavor
1 cup diced tomatoes (no juice)–>I used a 14.5 oz low-sodium can for more veggies and less salt
1/2 cup italian bread crumbs–>I used 1/2 cup of plain, old-fashioned oats to add fiber and limit salt
1/3 cup ketchup–>I used 1/4 cup of tomato paste for less sugar and salt
1/4 cup brown sugar–>I did NOT include brown sugar
1 TBL prepared mustard
Bake at 375 degrees farenheit for one hour, or until the meatloaf reaches 165 degrees farenheit, drain fat that may have come to the top, let sit for 5 minutes while preparing your table and side dishes, and ENJOY!!
We had mashed potatoes (boil for 15 minutes and mash with 1/4 cup skim milk and ground pepper to taste. Keep the skins for more fiber), and green beans and carrots (microwaved). Remember plate planning! 1/2 non-starchy vegetables, 1/4 protein, and 1/4 starch.