Posted on March 18, 2015 at 4:33 pm
Comfort food in a fun muffin shape.
Non-stick cooking spray
1/2 cup onions, chopped
1/2 cup red bell peppers, chopped
1/2 cup carrots, chopped
1-1/4 pound lean ground sirloin, or ground turkey breast
1/4 cup ketchup
1/2 cup Italian bread crumbs
1/4 cup low-sodium chicken broth
1 tablespoon low-sodium Worcestershire sauce
1/2 cup liquid egg substitute
1 teaspoon salt
1/4 teaspoon pepper
Preheat oven to 350° F. Spray muffin pan with non-stick cooking spray. Saute vegetables until soft; let cool. Add sauteed vegetables and ground sirloin to a bowl. Next, add ketchup, bread crumbs, chicken broth, Worcestershire and liquid egg substitute to the mixture. Add salt and pepper to taste. Mix ingredients with hands, or use a spatula until well mixed. Using a large spoon, scoop mixture into each muffin cup. Optional: top each mini meatloaf with 1 tablespoon of ketchup, or mashed potatoes as shown.
Bake for about 30-35 minutes until cooked through and no longer pink.
Total carbohydrate: 10 grams
Dietary fiber: 1 gram
Protein: 19 grams
Total fat: 4 grams
Saturated fat: 1.5 grams
Sodium: 290 milligrams
Preparation time: 45 minutes
Number of servings: 8-9
Serving size: 1 mini meatloaf muffin
Cooking tip: Choose a lean meat such as ground turkey breast or extra lean ground sirloin for less saturated fat.
Texas Diabetes Institute
Photo by Mark Greenberg Photography