Homestyle Nutrific Meatloaf

Directions

This meatloaf is high in nutrients like protein, dietary fiber & vitamin C & A. I often substitute bison and I always use eggs with added omega-3 fats.

Instructions

Preheat the oven at 375 degrees.  Coat a 9 X 13-inch baking dish with nonstick cooking spray and set aside.  Mash the beans in a large bowl using the back of a large fork until smooth but still a bit chunky.  Add beef, eggs, carrot, bread crumbs, ground flaxseed, ¼ cup ketchup, garlic powder and salt and pepper to taste and mix well. Place the meat into a 6 X 8-inch rectangle, about 1 ½ inches high.  Spread 2 tablespoons ketchup evenly on the top and sides.  Bake 50 to 60 minutes or until an  instant-read meat thermometer registers 160 degrees.  Let stand for a couple minutes before serving.

Shopping List

One 15-ounce can black beans

1 pound lean ground beef (90% or higher)

large eggs or liquid egg whites

1 large carrot

seasoned bread crumbs

ground flaxseed

ketchup

garlic powder

*You can substitute ground buffalo to cut the calories to 261 calories per serving, or use ground turkey breast to cut the calories to 281 calories.

You can substitute liquid egg whites instead of regular eggs and cut the calories and fat as well. Omega-3 eggs can be substituted for regular eggs.  These eggs have the same calories and fat as regular eggs but typically contain around 660 milligrams of omega-3 fats per egg. Omega-3 fats are a type of polyunsaturated fats that help to lower the risk of heart disease and some cancers.  Omega-3 fats may also to help lower the rates of depression and help improve symptoms of arthritis.  The National Academies of Sciences recommends a daily intake of 1.1 grams of omega-3 fats for women and 1.6 grams of fat for men.

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