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1 tbsp olive oil

½ medium onion, diced (about 2/3 of a cup)*

1 cup shredded carrots


2 tsp minced garlic

1 cup frozen spinach (defrosted and squeezed dry of excess liquid)

2 tbsp chopped parsley

1 pound ground beef (preferably grass fed)

2 tsp Worcestershire sauce

1 tbsp ketchup

½ tsp dried oregano

1 egg

2 tbsp ground flax seeds (optional)

1 tsp sea salt

½ tsp ground pepper

1/8 tsp red pepper (optional)

From The Author

Not a vegetable lover? Nothing to worry about. Carrots, onions, garlic and spinach are deliciously hidden within this meatloaf.

  1. Preheat oven to 325 degrees.
  2. In large, oven-proof sauté pan, heat the olive oil. Add the onion and carrots. Cook for 3-5 minutes until slightly soft. Use a bit of water to loosen the vegetables from pan if starting to stick. Add the garlic and cook another 30 seconds. Turn off heat and cool.
  3. Mix the remaining ingredients together.
  4. Form the meatloaf mixture into two small loaves.
  5. Bake at 325 degrees for 40 minutes.
Nutrition Facts

Serving Size 1/3 Loaf

Serving Per Container 6

Amount Per Serving
Calories 220 Calories from Fat
% Daily Value*
Total Fat 9.7g
Saturated Fat 2.7g
Trans Fat 0g
Cholesterol 122mg
Sodium 146mg
Total Carbohydrate 5.9g
Dietary Fiber 1.8g
Sugars 2.7g
Protein 26g
Vitamin A % Vitamin C %
Calcium 2% Iron 88%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

About the Author(s)

Leslie Myers is a culinary professional with over thirty years of experience including healthy eating and cooking specialist, culinary instructor, restaurant owner and operator, caterer, operations manager, pastry chef, raw foods chef and culinary instructor. She is the owner of Foodsense, Now, a Solana Beach-based company which focuses on healthy eating for athletes. She is also the Professional Chef for Home Care Assistance, where she creates delicious recipes that promote brain health and healthy longevity and are appropriate for the changing dietary needs of seniors.

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