BROCCOLI STUFFED MEATLOAF
Canola oil cooking spray
1 Tbsp. olive oil
1 cup finely chopped onion
1 large garlic clove, finely chopped
1 lb. lean (93%) ground beef
1/2 cup whole-wheat breadcrumbs
1 egg white
Salt and freshly ground black pepper, to taste
1 cup steamed broccoli florets
1 1/2 tsp. dried oregano
1 Tbsp. grated Parmesan cheese
1 large plum tomato, cut into 6 slices
Preheat the oven to 350 degrees F. Coat a muffin tin with six 2 1/2-inch cavities with cooking spray and set aside.
In a medium skillet heat oil over medium-high heat. Sauté onions and garlic until the onions are soft, 5 minutes. Place one-third of the mixture in a mixing bowl and the rest in another one.
To the bowl with one-third of the onions, add meat, breadcrumbs, egg white, salt and pepper. Using a fork, mix until well combined. Divide the meat into 6 portions. From one portion, pinch off about 1 1/2 tablespoons of meat, shape it into a 2-inch x 1/2-inch patty, and set aside. Place the rest of the portion into one of the muffin tin cups. Using your fingers, press the meat firmly to line the cup like a piecrust, pushing until it reaches 1/4-inch above the cup rim. Repeat with the remaining portions of meat.
Finely chop broccoli and add it to the bowl with the remaining onions. Mix in oregano and cheese. Season to taste with salt and pepper. Using one-third cup for each, pack the broccoli firmly into the meat-lined muffin cups. Top each with a meat patty and seal around the edges by pinching firmly. Set a tomato slice on top of each mini-meatloaf. Cover the pan with foil, tucking it firmly under the rim to seal it well.
Bake for 25 minutes. Remove the foil and bake the meatloaves, uncovered, for 15 minutes longer. Let them sit in the pan for 5 minutes. Unmold and serve, accompanied by your favorite tomato sauce, if desired.
Makes 6 servings
Per serving: 170 calories, 6 g total fat (2 g saturated fat), 10 g carbohydrates, 18 g protein, 1 g dietary fiber, 250 mg sodium
Source: by Dana Jacobi The American Institute for Cancer Research |
