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| WETZEL COUNTY HOSPITAL |
| 304-455-8000 |
| "Take Good Care!" |
| Weekly Health-e Recipe |
Super Easy, Super Good Recipe
Mom's Meat Loaf
No offense to Mom, but this version of meat loaf is better for you. Extra-lean
beef improves the fat and cholesterol levels, but a healthy amount of chopped
vegetables (carrots, celery, and onion) and lycopene-rich tomato paste bring
bonus nutrients to this family dish.
2 slice white bread, crumbled
1/4 cup skim milk
3/4 pound extra-lean ground beef
1 cup grated carrots
1 stalk celery, finely chopped
1 medium onion, minced
2 cloves garlic, minced
1 can (6 ounces) no-salt-added tomato paste
1 egg white, slightly beaten
1/2 teaspoon dried thyme
1/2 teaspoon salt
1/4 teaspoon pepper
Nutritional Information per serving: 256 calories, 8.7g total fat, 3.3g saturated
fat, 3.5g monounsaturated fat, 0.5g polyunsaturated fat, 4g dietary fiber, 22g
protein, 23g carbohydrate, 31mg cholesterol, 513mg sodium, WW points = 5.
Good source of: beta-carotene, niacin, potassium, riboflavin, vitamin B6,
vitamin B12, zinc.
Mom's Meat Loaf
No offense to Mom, but this version of meat loaf is better for you. Extra-lean
beef improves the fat and cholesterol levels, but a healthy amount of chopped
vegetables (carrots, celery, and onion) and lycopene-rich tomato paste bring
bonus nutrients to this family dish.
2 slice white bread, crumbled
1/4 cup skim milk
3/4 pound extra-lean ground beef
1 cup grated carrots
1 stalk celery, finely chopped
1 medium onion, minced
2 cloves garlic, minced
1 can (6 ounces) no-salt-added tomato paste
1 egg white, slightly beaten
1/2 teaspoon dried thyme
1/2 teaspoon salt
1/4 teaspoon pepper
- Preheat oven to 400F. Line 8-1/2- x 4-1/2-inch loaf pan with foil.
- In large bowl, combine bread and milk. Add beef, carrots, celery, onion,
garlic, tomato paste, egg white, thyme, salt, and pepper. Mix until well
combined. - Transfer to prepared pan and bake 25 minutes, or until cooked
through. Serve hot, warm, or chilled.
Nutritional Information per serving: 256 calories, 8.7g total fat, 3.3g saturated
fat, 3.5g monounsaturated fat, 0.5g polyunsaturated fat, 4g dietary fiber, 22g
protein, 23g carbohydrate, 31mg cholesterol, 513mg sodium, WW points = 5.
Good source of: beta-carotene, niacin, potassium, riboflavin, vitamin B6,
vitamin B12, zinc.