Meat Loaf Video

We add broccoli to ground beef to make this meat loaf recipe a healthier version of a family favorite meal. This low calorie meat loaf recipe uses lean beef and fresh chopped vegetables.

Ingredients

  • 2 Tbsp fat-free milk
  • 1/4 cup ketchup, divided
  • 1 Tbsp Dijon mustard
  • 2 egg whites
  • 1/2 cup chopped onion
  • 1/4 cup chopped roasted red pepper
  • 1/2 cup steamed broccoli florets, chopped
  • 1 (1-1/2 oz) slice whole grain bread
  • 1 lb 93-97% lean ground beef
  • 1 tsp dried basil
  • 1/3 cup chopped fresh parsley
  • 1/4 tsp black pepper

Directions

  1. Preheat oven to 350° and coat a 9- x 5-inch pan with cooking spray.
  2. Combine milk, 1 Tbsp ketchup, mustard and egg whites into a large mixing bowl. Add onion, red peppers, and broccoli and set aside.
  3. In a food processor, pulse slice of whole grain bread until bread is completely bread crumbs. Add ground beef and bread crumbs to the vegetable mixture. With hands, mix all ingredients together thoroughly. Add basil, parsley and black pepper.
  4. Place meat mixture into loaf pan. Brush remaining ketchup (3 Tbsp) over top of meat loaf mixture. Bake for 1 hour or until a thermometer inserted in center of loaf registers 160°. Let stand for 10 minutes. Cut loaf into 12 slices.

Nutrition Facts

Serving Size

Amount Per Serving

Calories
178
% Daily Value*
  • Total Fat
    4g
    6%
  • Saturated Fat
    1g
    5%
  • Cholesterol
    47mg
    16%
  • Sodium
    189mg
    8%
  • Total Carbohydrate
    10g
    3%
  • Dietary Fiber
    1g
    4%
  • Sugars
  • Protein
    20g
    40%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calories needs.