I love mini-food and using different kitchen items in unique ways! So, I tried mini-meatloaf in a cupcake sheet this week. Low fat ground beef and salt free herbs and spices make this another heart-healthy dish; and, I skipped the sugary ketchup and used oatmeal instead of white bread crumbs, for a diabetes-friendly option!
1.5 cups frozen spinach–thawed
1 cup fresh cilantro–chopped (for my sister, Katie, who HATES cilantro: replace this with parsley)
1 clove garlic–minced
1 lb lean (96/4) ground beef or turkey
1/4 cup skim milk
2 tbl Worcestershire sauce (this is where the salt comes from, so try skipping this completely for a salt-free meal!)
1 tsp chili powder
ground pepper to taste
2 plum tomatoes–sliced
Preheat oven to 400 degrees farenheit. Combine first 9 ingredients in a bowl and mix with your hands. Spray a cupcake tin with cooking spray and divide the mixture evenly into each cupcake slot. Top each mini-loaf with one slice of tomato and bake for about 25 minutes, or until internal temperature reaches 165 degrees farenheit.
Because the 1 lb of meat is evenly portioned into the 12 “cupcakes”, sticking to 3 per meal is the recommended portion. Men (sorry ladies, we just don’t need as many calories as men) may even have one more (bringing the total to 4 “cupcakes” or around 5 oz. of lean meat), if you are still hungry after the first plate of food.
What else do you add to your meatloaf recipe for flavor without the salt, sugar, or fat?