Recipe: Chicken Mini Meatloaves (using ground chicken, baked in muffin tins)

CHICKEN MINI MEATLOAVES

"Enjoy big taste in a right size serving by cooking the loaves in a muffin tin. You can round out your meal by filling the remaining two-thirds of your plate with almost any vegetable - including asparagus, corn, broccoli, lima beans, peas, roasted potatoes or cauliflower - and a whole grain."

2 Tbsp. olive oil
1/2 cup finely chopped onion
1/2 cup grated carrots
1/2 cup finely chopped mushrooms
2 tsp. poultry seasoning
1 lb. ground chicken breast
1 Tbsp. chopped marjoram (or 1/4 tsp dried marjoram)
1/4 cup finely chopped fresh parsley
1/3 cup dried whole-wheat breadcrumbs
1 Tbsp. Worcestershire sauce
1/4 cup tomato ketchup
1 egg, lightly beaten
Vegetable cooking spray
1 (6 ounce) can tomato paste
Fresh parsley for garnish

Preheat oven to 400 degrees F.

In medium skillet heat oil over medium heat. Add onion, carrots, mushrooms and poultry seasoning. Cook for about 5 minutes. Turn off and set aside. Let cool until no longer hot to touch.

In large bowl, use fork to combine ground chicken with onion mixture, marjoram, parsley and breadcrumbs. Add Worcestershire sauce, ketchup and egg. Mix well.

Coat 12-pan muffin tin (3-inch cups) with cooking spray. Spoon mixture into muffin pans, filling each about half full. Spread thin layer of tomato paste on top of each loaf.

Bake for 20 to 25 minutes. Use external meat thermometer to ensure internal temperature of mini loaves reaches 170 degrees F. Let rest for 5 minutes before serving. Garnish with fresh parsley.

Makes 6 servings (two mini loaves per serving)

Per serving: 200 calories, 8 g total fat (1.5 g saturated fat), 15 g carbohydrate, 19 g protein, 2 g dietary fiber, 460 mg sodium

Source: The American Institute for Cancer Research (AICR)