How to Make Meatloaf Healthy

For this month's recipe makeover, we started with a stick-to-your-ribs meatloaf from Maureen, a mother of three from Michigan. Her recipe was pretty simple - ground beef, cream of mushroom soup, onion soup mix, and plain bread crumbs. By using lean ground beef and a few surprising ingredients including black beans, a shredded carrot and ground flaxseed, we slimmed it down (going from 7g of saturated fat in a serving to just 3) while boosting the good nutrition. Check out all the fiber, vitamin A, and omega-3s in our new-and-improved meatloaf.

Ingredients:
1 15-ounce can black beans, drained and rinsed
1 pound lean ground beef (90% or higher)
2 large omega-3 eggs, beaten
1 large carrot, peeled and shredded (about 1 cup)
1/2 cup seasoned bread crumbs
1/3 cup ground flaxseed
1/4 cup ketchup
1/2 teaspoon garlic powder
2 tablespoons ketchup
Salt and pepper to taste

Directions:
1. Preheat the oven to 375 degrees F.

2. Lightly oil or coat a 9×13-inch baking dish with nonstick cooking spray and set aside. Mash the beans in a large bowl using the back of a large fork or spoon until smooth but still a bit chunky. Add the beef, eggs, carrot, bread crumbs, ground flaxseed, 1/4 cup ketchup, garlic powder and salt and pepper to taste and mix until well combined.

3. Place the meat mixture in the middle of the baking dish. Shape into a 6×8-inch rectangle, about 1-1/2 inches high. Spread the 2 tablespoons of ketchup evenly on the top and sides. Bake until an instant-read meat thermometer registers 160 degrres F, 50 to 60 minutes. Let stand for a couple of minutes before serving.

Makes 6 servings.

Per serving: 280 calories; 11g total fat (3g saturated fat); 1.3g Omega-3 fat; 23g protein; 23g carbohydrates, 6g fiber, 640mg sodium, , 110% Vitamin A, 20% Iron

About the authors: Liz Weiss, MS, RD and Janice Bissex, MS, RD are the authors of The Moms' Guide to Meal Makeovers (Broadway Books, 2004). Visit them online at www.MealMakeoverMoms.com.

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