This recipe is a great way to portion control your meats and packs well for an easy lunch. Since pre-ground meats often come in 1 lb. packs, try doubling this recipe and freezing the leftovers for another dinner. The oats aren’t enough to add significant fiber, but they hold moisture. If your family likes mushrooms, you can try adding some of those (chopped) too.
8 ounces lean ground beef
8 ounces lean ground pork
8 ounces ground turkey breast
1 large egg, lightly beaten
¼ cup quick-cooking oats
¼ cup chopped fresh parsley
¼ cup ketchup, divided
3 tablespoons low-fat milk
1 small onion, chopped ( ¾ cup)
¾ teaspoon salt
⅛ teaspoon freshly ground pepper
1½ teaspoons Worcestershire sauce
Preheat oven to 375°F. Coat 8 muffin cups with cooking spray.
Mix beef, pork, turkey, egg, oats, parsley, 2 tablespoons ketchup, milk, onion, salt and pepper in a large bowl.
Form the mixture into 8 balls and place in the prepared muffin cups. Combine the remaining 2 tablespoons ketchup and Worcestershire sauce and spread about ½ teaspoon over each mini meatloaf.
Place the muffin pan on a baking sheet. Bake the meatloaves until their internal temperature reaches 160°F, 25 to 30 minutes. Pour off fat before serving.
Serving size: 1 mini meatloaf
Per serving: 210 calories; 12 g fat(4 g sat); 0 g fiber; 6 g carbohydrates; 20 g protein
Recipe available at: http://www.eatingwell.com/recipe/252209/mini-meatloaves/