Mini Low-fat 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. Spoon mixture into prepared muffin pan, and top each cup with ketchup. Bake for 25 minutes, making sure that the internal temperature reaches 165 degrees.
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