Recipe: Meatloaf in Muffin Cups

Meatloaf is a comfort food for many, but traditional recipes can be high in saturated fat and sodium. Shredded zucchini is added to lighten up this recipe. Zucchini is a mild flavored vegetable that adds extra nutrients and fiber while picking up the meaty flavors of the other ingredients. Baking in the muffin pan creates the perfect portion for ½ Carb Choice. Leftovers can be frozen for up to 6 months.

This recipe comes to you from Chef Beth at Caregivers Kitchen.  It makes six 4-ounce servings; each serving supplies 1/2 carb choice, 160 calories and 265 mg of sodium.

Essential Equipment

• cutting board
• knife
• box grater or food processor
• skillet – 12 inches
• large mixing bowl
• measuring cup
• measuring spoons
• spatula
• muffin pan – 6 cups
• food thermometer

Ingredients

• ½ c. onion, diced
• 1   c. zucchini,shredded
• 1 lb. lean ground beef (at least 90% lean) 
• 1 Tbsp. tomato paste
• 1   egg
• ½ c. quick cooking oats, uncooked 
• 1 tsp. Worcestershire sauce
• 2   tsp. Dijonmustard
• 1 tsp. beef bouillon paste 
• 2 tsp. garlic powder cooking spray

1.       Preheat oven to350°F.

2.       Wash, trim the ends and shred the zucchini using a food processor or grater. Dice onion.

3.       In a large skillet, cook the zucchini and onion until the liquid is gone.

4.       In a large bowl, mix the tomato paste, egg, oats, and seasonings until well blended. Stir in the ground beef and zucchini and onion mixture.

5.       Spray a 6-cup muffin pan with cooking spray.Divide the meatloaf evenly between the cups. Press firmly into pan for even cooking.

6.       Bake for 25-30 until internal temperature reaches 160°F. Let cool briefly before removing from pan.

Traditional Meatloaf: follow directions for steps 1-4. Spray a 9x9 inch baking dish with pan spray. Form into a loaf and bake for 45-50 minutes.

CONTAINS: SOY, EGG, FISH