Meat Loaf with Roasted Vegetables

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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.

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.

Nutrition Facts

Meat Loaf with Roasted Vegetables

CaloriesCalories

340 Per Serving

ProteinProtein

31g Per Serving

FiberFiber

6g Per Serving

Nutrition Facts

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

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..


American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

Copyright is owned or held by the American Association, Inc. (AHA), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and without need for further request, to link to or share AHA-own recipes provided that no next, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the American Heart Association. See full terms of use.