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healthier & lean baked meat loaf

(1 RATING)
35 Pinches 9 Photos
cookinginillinois avatar
Sauk Village, IL
Updated on Apr 8, 2017

I created this meat loaf to be a bit healthier than some of the others I already have posted. Starting with the meat I used, Ground Round, then adding in Parmesan cheese and Ground Flax seed in place of the bread crumbs, then for added flavor & moisture I added onions and my own Homemade no sugar added Barbeque Sauce to cut back on some of the carbs. This meat loaf turned out so tasty and lean, but not dry, and I was very proud of the results. I am sure you will be too. It is a great way to eat a bit healthier weather you are watching what you eat or not. The main thing is it TASTE GREAT.

prep time 25 Min
cook time 1 Hr 10 Min
method Bake
yield 16 or more depending on portion size [Makes 2 Loaves]

Ingredients

  • 3 pounds ground round
  • 2 packages lipton onion soup mix (had less sodium than house brand)
  • 12 ounces can carnation evaporated milk
  • 1 cup grated parmesan cheese
  • 2 large eggs, room temperature
  • 1 medium yellow onion chopped, (adds moisture to meat loaf)
  • 1/2 cup ground flax seeds
  • 1 3/4 cups divided no sugar/no salt added bbq sauce or catsup
  • 1/4 cup shredded mozzarella for top, optional

How To Make healthier & lean baked meat loaf

  • Step 1
    PREHEAT OVEN TO 350 DEGREES F. Add ground round to a large bowl & large eggs.
  • Step 2
    Add lipton onion soup mix to a small bowl, or glass measuring cup, then pour in evaporated milk. Stir and set aside for about 15 minutes to rehydrate.
  • Step 3
    Now add the grated Parmesan, & ground flax seed. Stir to mix together.
  • Step 4
    Add in 3/4 cup sugar free BBQ Sauce & rehydrated onion soup mix, saving the remaining sauce to be used on top of the meat loaves later, then blend the meat mixture with the sauce & rehydrated onion mixture.
  • Step 5
    Prepare a shallow jelly roll type baking pan by lining with aluminum foil for easier clean up. Then spray with non stick cooking spray.
  • Step 6
    Divided meat mixture evenly in half to make approximately even size meat loaves. Shape as desired and place onto pan. Repeat with second loaf.
  • Step 7
    Top each loaf with 1/2 cup of sugar free Barbeque Sauce, I used my own homemade no sugar added version. Then spread over the top and bake in preheated 350 degree F. oven for 1 hour, then during last 10 minutes add the mozzarella cheese shreds on top and return to oven for 10 minutes. Here is the link for my No sugar added Bar B Q sauce https://www.justapinch.com/recipes/sauce-spread/other-sauce-spread/rose-marys-no-sugar-added-bar-b.html?r=5
  • Step 8
    Remove from oven & allow to cool for about 10 minutes before serving.
  • Step 9
    Slice serve and enjoy with your favorite sides. I served mine with my Tasty Revamped Recipe for Rice & Spinach using Shirataki Rice. at only 117 calories per serving. I will post the recipe soon.
  • Step 10
    Servings 16 or more depending on portion size. Calories per serving 302, Total Fat 23, Cholesterol 71 Mg, Sodium 378Mg, Potassium 68Mg, Carbohydrates 9G, Fiber 1G, Sugars 5G, Protein 23G, NET CARBS PER SERVING IS 8. This information was calculated using MY FITNESS PAL.
  • Last Step: Don't forget to share! Post a picture of your finished recipe here and on your favorite social network. Don't forget to tag Just A Pinch and include #justapinchrecipes!

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