Low Fat Mini Meat Loaves
· 1 pound of extra-lean ground beef
· 1 medium carrot, shredded
· 1 medium zucchini, shredded and squeezed dry
· 1/2 yellow onion, finely chopped
· 1/2 green pepper, finely chopped
· 1 tbsp chili powder
· 2 tbsp Worcestershire sauce
· 1 slice whole grain bread as breadcrumbs
· 2 egg whites
· 1/3 cup tomato ketchup
Preheat oven to 400 degrees. Lightly spray a nonstick or
silicone muffin pan with nonstick cooking spray.
Crumble ground beef into a large bowl. Add shredded carrots
and zucchini, and chopped onion and green pepper. Add chili powder,
Worcestershire sauce and breadcrumbs. Stir with a fork. Add egg whites and stir
again with a fork until well blended. You can knead the mixture with your hands
but sometimes this makes the meat overly tough.
Spoon mixture into prepared muffin pan, and top each cup with
ketchup. Bake for 25 minutes, making sure that the internal temperature reaches
Per Serving: Calories 150, Calories from Fat 38, Total Fat 4.2g (sat 2g), Cholesterol
47mg, Sodium 98mg, Carbohydrate 9.2g, Fiber 2.3g, Protein 18.7
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