Love That Automatic Portion Control – Herby Meatloaf Muffins

I’ve given you two beef recipes in one week!

From a nutrition standpoint, I don’t see anything wrong with eating beef. It’s a valuable source of protein, and since our bodies need protein to repair our organs, skin, hair, and nails, you’ll find it on my dinner menu.

However, to eat a balanced diet, adding seafood and poultry as a source of healthy protein is important too. And don’t forget to give your digestion a break with a meatless meal a few times a week.

The key to a healthy diet is all things in moderation, wouldn’t you agree?

That being said, when at all possible, I purchase grass fed beef. I’d rather serve smaller portions and give my family a high quality beef that is free of hormones and high in good fats. Besides, grain-fed beef isn’t as high in those heart-healthy omega-3 fatty acids that we all want in our diet for their blood pressure lowering, heart attack reducing benefits.

Since a serving of protein shouldn’t be more the 3 – 5 ounces, depending on your body’s particular needs, this beefy meatloaf recipe goes a long way in helping you control your portions, and you’ll save those few extra pennies for quality beef.

Slipping in few vegetables like chopped mushrooms and shredded zucchini or carrots will add bulk and up the nutrition too.

If you aren’t a fan of beef, you could easily replace it with ground turkey or chicken and add a little fresh rosemary to the mix. Hmmmmm . . . sounds like a new recipe for next week’s dinner menu.

Happy cooking!

Herby Meatloaf Muffins
Makes 12 Muffins

Ingredients:

2 pounds extra lean ground beef
2 cups mushroom , finely chopped
2 cups kale, finely chopped
½ cup onion, finely chopped
1 tablespoon garlic, finely minced
1 cup whole wheat bread crumbs
2 large egg white
1 tablespoon fresh thyme
½ teaspoon oregano, dried
½ teaspoon salt
¼ teaspoon pepper

Method:

1. Combine ingredients in a large bowl.
2. Heat oven to 400 degrees.
3. Mound beef into 12 muffins cups and bake for 20 minute until beef is cooked through.
4. Remove and drain on paper towel.

Nutrition Per Serving
Calories: 196, Weight Watchers PointsPlus 5
Total Fat: 5.74g
Cholesterol: 67mg
Sodium: 242mg
Total Carbs: 9.11g
Dietary Fiber: 0.97g
Sugars: 1.25g
Protein: 24.65g

Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com. The statements made here are strictly my opinion and are not meant to replace medical advice from your physician. Please see disclaimer for further details. Nutrition information is compiled with MacGourmet. If you find discrepancies, please let me know. It’s important to  me that I provide you with accurate information.

Last updated by Kristi Rimkus at September 29, 2012.

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