Meal prep and portion control are two topics that surface frequently in my dietitian and health advising sessions.
This recipe tackles both issues by preparing a quick, healthy, portioned meal that you and your family can enjoy for lunches and dinners throughout the week. A take on the “egg muffin bakes”, this meatloaf recipe uses the muffin tins to prepare individually portioned meatloaf muffins for you to enjoy.
I also appreciate that it incorporates oats in place of breadcrumbs in a traditional meatloaf recipe for added fiber. I’ve witnessed many a participants’ success story result from changes around both portions and meal preparation. Try cooking one item in bulk this week to cut your cooking time down as well as decrease your likelihood that you’ll dine out. When we cook at home, one very obvious health benefit is we control what goes in our food. I hope you enjoy adding this recipe into your rotation!
- 2 pound lean ground beef or turkey
- 1 1/4 teaspoons salt
- 1/4 teaspoon ground black pepper
- 1 cup chopped onion
- 1 cup chopped bell pepper
- 2 eggs, lightly beaten
- 16 ounces canned diced tomatoes with juice, no added salt
- 2 cups quick-cooking oats
- (Ketchup: optional)
Preheat an oven to 350 degrees F (175° C). Lightly grease a 12 cup muffin pan.
Mix first 8 ingredients in a bowl. Scoop mixture evenly into prepared muffin cups.
Bake 1 hour in the preheated oven to a minimum temperature of 160° F (70°s C).
If desired, remove from oven after 50 minutes, drizzle a TBSP of ketchup on top of each muffin, and return to oven for an additional 10 minutes.
Pair with a 1/2 baked sweet or regular potato and a cup of green beans or broccoli for an even heartier, quick meal.
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– KEELEY MEZZANCELLO, MS, RD, CSCS