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Meat Loaf with Roasted Vegetables

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Meat Loaf with Roasted Vegetables

Your oven will be working double duty not only baking the meat loaf but also roasting vegetables to create this hearty, delicious one-dish meal.

Ingredients

Servings  4   Serving Size   1 slice meat loaf and 1 heaping cup vegetables

Meat Loaf

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

Roasted Vegetables

  • 4 medium potatoes, cut into 1-inch cubes
  • 4 medium carrots, cut into 1/2-inch slices
  • 1 medium onion, cut into 8 wedges
  • 2 tablespoons barbecue sauce (lowest sodium available)

Directions

Tip: Click on step to mark as complete.

  1. Preheat the oven to 350°F. Line a baking sheet with aluminum foil. Lightly spray the foil with cooking spray. Set aside. 
  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 the mixture to the baking sheet. Shape 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 on an instant-read thermometer. Transfer the meat to a cutting board. Let stand for 5 minutes before slicing.
  5. Meanwhile, put the barbecue sauce in a small microwaveable bowl. Microwave on 100% 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.

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..

Your oven will be working double duty not only baking the meat loaf but also roasting vegetables to create this hearty, delicious one-dish meal.

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   Serving Size   1 slice meat loaf and 1 heaping cup vegetables

Meat Loaf

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

Roasted Vegetables

  • 4 medium potatoes, cut into 1-inch cubes
  • 4 medium carrots, cut into 1/2-inch slices
  • 1 medium onion, cut into 8 wedges
  • 2 tablespoons barbecue sauce (lowest sodium available)

Directions

Tip: Click on step to mark as complete.

  1. Preheat the oven to 350°F. Line a baking sheet with aluminum foil. Lightly spray the foil with cooking spray. Set aside. 
  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 the mixture to the baking sheet. Shape 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 on an instant-read thermometer. Transfer the meat to a cutting board. Let stand for 5 minutes before slicing.
  5. Meanwhile, put the barbecue sauce in a small microwaveable bowl. Microwave on 100% 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.
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 text, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the American Heart Association. See full terms of use.