Traditional Meatloaf in Portion Controlled Cups

Meatloaf Cupcakes

Meatloaf Cupcakes

We love meatloaf at our house, be it turkey, lean beef or lean beef with pork blend and there are many ways to jazz up tradition.  Here it’s shown in an oversized cupcake pan, yet I’ve also made it in a bundt cake pan served with smashed potatoes in the inner circle.  Both make for a tasty presentation.  Here’s today’s recipe which serves 6.

Preheat oven to 350.

*2 eggs

*3/4 cup skim milk

*1/2 cup panko bread crumbs

*1/2 cup chopped onion + 1/4 cup diced celery + 1/4 cup diced carrots

*1 tsp. sage + 1 tsp. garlic

*1 1/2 pounds lean ground beef or turkey

Cook to an internal temperature of 165 degrees Farenheit which may take anywhere from 20-35 minutes depending on how you’ve panned the meat.  Drain off excess fat.

*Combine 1/4 cup catsup, 1/4 cup BBQ sauce, 1 Tbsp. brown sugar and 1/2 tsp. dry mustard.

Cook for 10 more minutes and serve.   Remember 1 serving of meat = a deck of cards or the inside palm of your hand and always cover 1/2 your plate with fruits and vegetables.

IMG_1930Nutrition Per Serving: 275 calories, 13 grams of carbohydrate, 17 grams of protein, 17 grams of fat, 7 grams of saturated fat, 112 mg cholesterol, 185 mg sodium.

For a hefty savings in calories, total fat and saturated fat, substitute ground turkey for lean ground beef: 185 calories, 13 grams of carbohydrate, 18 grams of protein, 7 grams of fat, 2 grams of saturated fat, 108 mg cholesterol, 185 mg sodium.



Categories: Nutrition & Wellness, Recipes

Tags: , , , , ,

2 replies

  1. Never thought about putting in muffin pans… Great idea…

    Like

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