Meat Loaf with Roasted Vegetables

Tortilla Soup with Grilled Chicken
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Meat Loaf with Roasted Vegetables

This tender meat loaf, made with a blend of ground beef and ground chicken, will please kids of all ages. The oven-roasted potatoes, carrots, and onion cook right alongside so that everything is ready at the same time and cleanup is quick and easy.

Nutrition Facts

Meat Loaf with Roasted Vegetables

CaloriesCalories

340 Per Serving

ProteinProtein

31g Per Serving

FiberFiber

6g Per Serving
×
Calories 340
Total Fat 6.0 g
Saturated Fat 2.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.0 g
Cholesterol 114 mg
Sodium 373 mg
Total Carbohydrate 40 g
Dietary Fiber 6 g
Sugars 12 g
Protein 31 g

Dietary Exchanges
3 lean meat, 2 starch, 2 vegetable

Ingredients

Servings  4  

For the Meat Loaf:

  • 1/4 cup plain dry bread crumbs, lowest sodium available
  • 1/4 cup fat-free milk
  • 1 large egg
  • 8 oz. extra-lean ground beef
  • 8 oz. ground, skinless chicken breast
  • 2-3 medium green onions (chopped)
  • 1/4 cup finely chopped celery
  • 1/2 tsp. dried oregano (crumbled)
  • 1/4 tsp. dried sage
  • 1/8 tsp. salt
  • 1/8 tsp. pepper

For the Roasted Vegetables:

  • 4 medium white potatoes, cut into 1-inch chunks
  • 4 medium carrots, cut into 1/2-inch slices
  • 1 medium onion (cut into 8 wedges)
  • Cooking spray
  • 2 Tbsp. barbecue sauce (lowest sodium available)

Directions

Tip: Click on step to mark as complete.

  1. Preheat the oven to 350°F.
  2. In a medium bowl, stir together the bread crumbs, milk, and egg. Add the remaining meat loaf ingredients. Using your hands or a spoon, combine all the ingredients. Transfer to a shallow baking dish. Pat the mixture into a 7 x 3 x 2-inch loaf.
  3. Arrange the potatoes, carrots, and onion around the meat loaf. Lightly spray the vegetables with cooking spray.
  4. Bake for 1 hour, or until the meat loaf registers 160°F throughout, stirring the vegetables once halfway through. Transfer the baking dish to a cutting board. Let the meat loaf stand for 5 minutes before slicing it.
  5. Meanwhile, put the barbecue sauce in a small microwaveable bowl. Microwave on 100 percent power (high) for 1 minute 30 seconds, or until heated through.
  6. Transfer the meat loaf and vegetables to a serving plate. Spoon the barbecue sauce over the meat loaf.

Tip: Serving size 1 slice meat loaf and 1 heaping cup vegetables.

This recipe is brought to you by the American Heart Association's Go Red For Women movement. Recipe copyright © 2016 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere or online at heart.org/cookbooks..

This tender meat loaf, made with a blend of ground beef and ground chicken, will please kids of all ages. The oven-roasted potatoes, carrots, and onion cook right alongside so that everything is ready at the same time and cleanup is quick and easy.

Nutrition Facts

Meat Loaf with Roasted Vegetables

CaloriesCalories

340 Per Serving

ProteinProtein

31g Per Serving

FiberFiber

6g Per Serving
×
Calories 340
Total Fat 6.0 g
Saturated Fat 2.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.0 g
Cholesterol 114 mg
Sodium 373 mg
Total Carbohydrate 40 g
Dietary Fiber 6 g
Sugars 12 g
Protein 31 g

Dietary Exchanges
3 lean meat, 2 starch, 2 vegetable

Ingredients

Servings  4  

For the Meat Loaf:

  • 1/4 cup plain dry bread crumbs, lowest sodium available
  • 1/4 cup fat-free milk
  • 1 large egg
  • 8 oz. extra-lean ground beef
  • 8 oz. ground, skinless chicken breast
  • 2-3 medium green onions (chopped)
  • 1/4 cup finely chopped celery
  • 1/2 tsp. dried oregano (crumbled)
  • 1/4 tsp. dried sage
  • 1/8 tsp. salt
  • 1/8 tsp. pepper

For the Roasted Vegetables:

  • 4 medium white potatoes, cut into 1-inch chunks
  • 4 medium carrots, cut into 1/2-inch slices
  • 1 medium onion (cut into 8 wedges)
  • Cooking spray
  • 2 Tbsp. barbecue sauce (lowest sodium available)

Directions

Tip: Click on step to mark as complete.

  1. Preheat the oven to 350°F.
  2. In a medium bowl, stir together the bread crumbs, milk, and egg. Add the remaining meat loaf ingredients. Using your hands or a spoon, combine all the ingredients. Transfer to a shallow baking dish. Pat the mixture into a 7 x 3 x 2-inch loaf.
  3. Arrange the potatoes, carrots, and onion around the meat loaf. Lightly spray the vegetables with cooking spray.
  4. Bake for 1 hour, or until the meat loaf registers 160°F throughout, stirring the vegetables once halfway through. Transfer the baking dish to a cutting board. Let the meat loaf stand for 5 minutes before slicing it.
  5. Meanwhile, put the barbecue sauce in a small microwaveable bowl. Microwave on 100 percent power (high) for 1 minute 30 seconds, or until heated through.
  6. Transfer the meat loaf and vegetables to a serving plate. Spoon the barbecue sauce over the meat loaf.

Tip: Serving size 1 slice meat loaf and 1 heaping cup vegetables.

This recipe is brought to you by the American Heart Association's Go Red For Women movement. Recipe copyright © 2016 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere or online at heart.org/cookbooks..