Mediterranean Meat Loaf

Mediterranean Meat Loaf

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From: Diabetic Living Magazine

This fabulous meat loaf is moist, tender and colorful. Keep the fat content low in this recipe by using lean ground beef and refrigerated egg product.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 12-ounce jar roasted red peppers, drained
  • 1½ cups soft whole-wheat bread crumbs (about 2 slices)
  • ½ cup refrigerated or frozen egg product, thawed, or 2 eggs, lightly beaten
  • ⅓ cup purchased tomato sauce
  • ½ cup snipped fresh basil
  • ¼ cup snipped fresh flat-leaf parsley
  • ½ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 2 pounds 95 percent-lean ground beef (see Tip)
  • Snipped fresh flat-leaf parsley

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 350°F. Cut ¼ cup of the roasted peppers into thin strips; reserve for the garnish. Finely chop the remaining roasted peppers. In a large bowl, combine the finely chopped roasted red peppers, bread crumbs, egg product, tomato sauce, basil, ¼ cup snipped parsley, salt, and black pepper. Add ground beef; mix well.
  2. Lightly pat the ground beef mixture into a 9x5x3-inch loaf pan. Bake, uncovered, for 1¼ to 1½ hours or until an instant-read thermometer inserted in the center of the meat loaf registers 160°F (see Tip). Let stand on a wire rack for 15 minutes. Drain off any fat from meat loaf; loosen meat loaf from sides of pan. Carefully remove meat loaf from pan.
  3. Reserve and store one-third of the meat loaf for the Spaghetti with Meat Loaf Sauce recipe (see associated recipe). Garnish remaining meat loaf with the reserved ¼ cup roasted red peppers and additional parsley. Slice to serve.
  • To make ahead: Place the reserved cooked meat loaf or meatballs in an airtight container. Cover and store in the refrigerator for up to 3 days or freeze for up to 3 months.
  • Tips: You can substitute lean ground bison (buffalo) in place of ground beef.
  • The internal color of a meat loaf or meatball is not a reliable doneness indicator. A beef meat loaf or meatball cooked to 160°F is safe, regardless of color. To measure the doneness of a meat loaf or meatball, insert an instant-read thermometer into the center of the loaf or ball.
  • Variation: Use this Mediterranean Meat Loaf recipe as a base for the Mediterranean Meatballs. Meal prep a big batch of these flavorful meatballs, which can be used in the Mediterranean Pita Melts and the Meatball Lasagna.

Nutrition information

  • Serving size: 1 serving
  • Per serving: 256 calories; 8 g fat(3 g sat); 2 g fiber; 8 g carbohydrates; 36 g protein; 94 mg cholesterol; 449 mg sodium;
  • Carbohydrate Servings: ½
  • Exchanges: 4½ lean protein, ½ starch

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