Heart Healthy
Your oven will be working double duty not only baking the meat loaf but also roasting vegetables to create this hearty, delicious one-dish meal.
Print Recipe
Meat Loaf with Roasted Vegetables
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Servings
4
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Serving Size:
1 slice meat loaf and 1 heaping cup vegetables
Ingredients
Meat Loaf
-
Cooking spray -
1/4 cup plain dry bread crumbs (lowest sodium available) -
1/4 cup fat-free milk -
1 large egg -
8 ounces extra-lean ground beef -
8 ounces ground skinless chicken or turkey breast -
2 to 3 medium green onions, chopped -
1/4 cup finely chopped celery -
1/2 teaspoon dried oregano, crumbled -
1/4 teaspoon dried sage -
1/8 teaspoon salt -
1/8 teaspoon pepper
Roasted Vegetables
-
4 medium potatoes, cut into 1-inch cubes -
4 medium carrots, cut into 1/2-inch slices -
1 medium onion, cut into 8 wedges -
2 tablespoons barbecue sauce (lowest sodium available)
Directions
Tip: Click on step to mark as complete.
-
Preheat the oven to 350°F. Line a baking sheet with aluminum foil. Lightly spray the foil with cooking spray. Set aside. -
In a medium bowl, stir together the bread crumbs, milk, and egg. Add the remaining meat loaf ingredients. Using your hands or a spoon, combine all the ingredients. Transfer the mixture to the baking sheet. Shape into a 7 x 3 x 2-inch loaf. -
Arrange the potatoes, carrots, and onion around the meat loaf. Lightly spray the vegetables with cooking spray. -
Bake for 1 hour, or until the meat loaf registers 160°F on an instant-read thermometer. Transfer the meat to a cutting board. Let stand for 5 minutes before slicing. -
Meanwhile, put the barbecue sauce in a small microwaveable bowl. Microwave on 100% power (high) for 1 minute 30 seconds, or until heated through. -
Transfer the meat loaf and vegetables to a serving plate. Spoon the barbecue sauce over the meat loaf.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 340 | |
|---|---|---|
| Total Fat | 6.0 g | |
| Saturated Fat | 2.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 1.0 g | |
| Monounsaturated Fat | 2.0 g | |
| Cholesterol | 114 mg | |
| Sodium | 373 mg | |
| Total Carbohydrate | 40 g | |
| Dietary Fiber | 6 g | |
| Sugars | 12 g | |
| Protein | 31 g | |
Dietary Exchanges
2 starch, 2 vegetable, 3 lean meat
-
Servings
4
-
Serving Size:
1 slice meat loaf and 1 heaping cup vegetables
Ingredients
Meat Loaf
-
Cooking spray -
1/4 cup plain dry bread crumbs (lowest sodium available) -
1/4 cup fat-free milk -
1 large egg -
8 ounces extra-lean ground beef -
8 ounces ground skinless chicken or turkey breast -
2 to 3 medium green onions, chopped -
1/4 cup finely chopped celery -
1/2 teaspoon dried oregano, crumbled -
1/4 teaspoon dried sage -
1/8 teaspoon salt -
1/8 teaspoon pepper
Roasted Vegetables
-
4 medium potatoes, cut into 1-inch cubes -
4 medium carrots, cut into 1/2-inch slices -
1 medium onion, cut into 8 wedges -
2 tablespoons barbecue sauce (lowest sodium available)
Directions
Tip: Click on step to mark as complete.
-
Preheat the oven to 350°F. Line a baking sheet with aluminum foil. Lightly spray the foil with cooking spray. Set aside. -
In a medium bowl, stir together the bread crumbs, milk, and egg. Add the remaining meat loaf ingredients. Using your hands or a spoon, combine all the ingredients. Transfer the mixture to the baking sheet. Shape into a 7 x 3 x 2-inch loaf. -
Arrange the potatoes, carrots, and onion around the meat loaf. Lightly spray the vegetables with cooking spray. -
Bake for 1 hour, or until the meat loaf registers 160°F on an instant-read thermometer. Transfer the meat to a cutting board. Let stand for 5 minutes before slicing. -
Meanwhile, put the barbecue sauce in a small microwaveable bowl. Microwave on 100% power (high) for 1 minute 30 seconds, or until heated through. -
Transfer the meat loaf and vegetables to a serving plate. Spoon the barbecue sauce over the meat loaf.
American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.
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