My Weight Watcher Friendly Meatloaf RecipeFitness Gear & Equipment
Meat loaf is mostly known as a comfort food and not something that you would think of as figure friendly but I started to change the way I cook to make things healthier for my family and to help my husband and I lose weight without losing flavor or the comfort of comfort foods. This is why I created this figure friendly meat loaf. I was on Weight Watchers when I created this and when I put the recipe in their points counter it said it was worth six points for a 1/8 of the meatloaf, that is a fairly generous serving.
Ingredients and Other Needed Things
1 medium onion chopped
1 bell pepper cored and chopped
3 gloves of garlic smashed and chopped
1 grated carrot
2 pounds lean ground beef as lean as you can find. I used 90/10.
1 cup ketchup
2 slices high fiber reduced calorie bread
1 egg white
2 tablespoons spicy mustard
1 teaspoon reduced sodium soy sauce
Salt and pepper to taste
baking pan or sheet or loaf pan (I used a cookie sheet)
A meat thermometer if you have one if not don't worry about it.
Preheat oven to 400 Degrees.
Spray a non stick skillet with a little non stick cooking spray, and saute the onion and green pepper just for about 2 minutes, then add in the garlic and saute for 1 more minute, then add the carrot and cook an additional 30 seconds. Let the mixture cool for a few minutes while you start to prepare the meat loaf.
Take your 2 slices of low calorie high fiber bread and either place them in a food processor to grind up in to bread crumbs or take a good knife and chop them up as small as you can. Drag the knife on them occasionally as you are cutting to make them even finer.
Place your meat in your large bowl, then place the bread crumbs inside the bowl as well. Then add in the onion mixture, 1/2 of the ketchup which would be (1/2 cup), Then add the egg white, mustard, soy sauce, and the salt and pepper in to the bowl. If you have not already (And you should have)washed your hands give them a good
washing at this time. Then stick your hands in to the bowl and knead the mixture until everything is well blended together.
If you are using a loaf pan place the meat mixture in to the pan and make sure it is spread nice and evenly through out the pan. If you are using a cookie sheet or a baking dish for the meat loaf form it in to the shape of a football,
using your hands to form it and smooth it out.
Drizzle the remaining 1/2 cup of ketchup over the top of the meat loaf.
Place the meat loaf in to the pre heated oven and cook for 50 to 55 minutes or until your meat thermometer reaches 165. Remove from oven and transfer to a cutting board, and allow it to set for about 10 minutes before cutting it. Cut in to slices and serve.