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Easy

Loaded Vegetable Meat Loaf

Not a vegetable lover? Nothing to worry about. Carrots, onions, garlic and spinach are deliciously hidden within this meatloaf. Time-crunched? Cook the carrot-onion mixture in advance. You can also buy the shredded carrots and diced onion in most grocery stores to make the preparation easier and faster. If you have them, ground flax seeds add a huge serving of heart-healthy Omega-3 fatty acids.

  • Servings: 6
  • Preparation Time: 25 Mins
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Ingredients

  • 1 tbsp olive oil
  • ½ medium onion
  • diced (about 2/3 of a cup)*
  • 1 cup shredded carrots
  • Water
  • 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)
  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

Servings Per Container 6

Amount Per Serving
Calories 220 Calories from Fat
% Daily Value*
Total Fat 9.7 2%
Saturated Fat 2.7 2%
Trans Fat 0g
Cholesterol 122 67%
Sodium 40mg 1%
Total Carbohydrate 5.9 0%
Dietary Fiber 1.8 1%
Sugars 2.7
Protein 26
Vitamin A Vitamin C
Vitamin D Calcium 2
Iron 88 Potassium

* 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:2,0002,500
Total FatLess than65g80g
Saturated FatLess than20g25g
CholesterolLess than300mg300 mg
SodiumLess than2,400mg2,400mg
Total Carbohydrate300g375g
Dietary Fiber25g30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

About The Author

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.