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.
- 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
- 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)
Tip: Serving size 1 slice meat loaf and 1 heaping cup vegetables.
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.
This recipe is reprinted with permission from Healthy Recipes for Your Heart. Copyright © 2015 by the American Heart Association. Available on ShopHeart.org, while supplies last.
Like the Recipe? It and Many Others are Available in the Cookbook Below:Go Red for Women Recipes for the Heart
|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|
|Total Carbohydrate||40 g|
|Dietary Fiber||6 g|
3 lean meat, 2 starch, 2 vegetable
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