Recipes From Secrets of Healthy Cooking

 

Most of us are active with work and play and want to eat well, but living a busy life and achieving a healthy diet can be a daunting feat.

Take a look at these easy recipes that are not only healthy for the body & mind, but also taste great too!

Italian Style Meatloaf or Meatballs

Meatloaf or meatballs seems to be more of an Italian-American dish,, but it has certainly become one of our favorite comfort foods. This recipe will make 2 one-pound meatloaves or 20 meatballs. If you are making meatloaves, bake one tonight and freeze the uncooked meatloaf for another night.

3 Garlic Cloves, minced

1 Small Onion, minced

1/2 cup Egg Substitute

1 Tablespoon chopped fresh Basil

1/2 cup chopped fresh parsley

1/4 cup freshly grated Parmesan cheese (optional)

1/2 teaspoon fine sea salt

1/2 teaspoon ground black pepper

1/2 cup Italian-style bread crumbs

1/4 cup low-sodium beef broth or red wine

2 pounds extra-lean (90%) ground beef

1. Preheat oven to 425° F (or use convection if you have it)

2. Place all ingredients except the beef in a large bowl. Mix well. Add the beef and gently mix. Form into 2 loaves or roll into 20 meatballs. If the mixture does not hold together, add another 1/4 breadcrumbs.

3. Place on a parchment-lined baking sheet and bake in a very hot oven to brown the outside. It should take about 45 minutes with a convection oven and 60 minutes with a traditional oven.

 

Chef's Secret: You don't want to overmix or your meatloaf will be tough, That is why I like to mix everything but the meat together before adding the meat.

Exchanges/choices

1/2 Carbohydrate

3 Protein, lean

1 Fat

Calories 220  |  Calories from Fat 90

Total Fat 10.0g  | Saturated Fat 3.8g  |  Trans Fat .06g

Cholesterol 70mg  |  Sodium 345mg  |  Potassium 425mg  |  Phosphorus 215mg

Total Carbohydrate 7g  |  Dietary Fiber 1g  |  Sugars 1g  |  Protein 25g

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