foodconsumer.org: Healthy Recipes: Chicken Mini Meatloaves

Healthy Recipes: Chicken Mini Meatloaves
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admin on 01/16/2010 20:31:00
 
CHICKEN MINI MEATLOAVES
from the
American Institute for Cancer Research
One of the keys to healthy eating habits is serving size. Yet few dishes provide
built in portion control. Consistent with guidelines found in The New American
Plate Cookbook, published by the American Institute for Cancer Research, these
mini meatloaves help do just that.
According to the Centers for Disease Control and Prevention, two-thirds of
American adults are overweight. In addition to being physically active, to avoid
being one of those statistics start one dish at a time by choosing the right
food and consuming it in the right amount.
The New American Plate is based on AICR’s review of scientific studies and it
is not complicated to follow. Plant foods like vegetables, fruits, whole grains
and beans should cover at least two-thirds of your plate, with fish, poultry, or
meat making up no more than the other third. So, in an age when restaurants tout
“super sizing” meals, you can start “right sizing” yours with recipes
like Chicken Mini Meatloaves.
Lean ground chicken is the base for this wholesome dish. Onion, carrots,
mushrooms, parsley and marjoram add substantial nutritional value, texture and
subtle flavors.
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.
Chicken Mini Meatloaves
*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.
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. 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
***
The American Institute for Cancer Research (AICR) is the cancer charity that
fosters research on the relationship of nutrition, physical activity and weight
management to cancer risk, interprets the scientific literature and educates the
public about the results. It has contributed more than $91 million for
innovative research conducted at universities, hospitals and research centers
across the country. AICR has published two landmark reports that interpret the
accumulated research in the field, and is committed to a process of continuous
review. AICR also provides a wide range of educational programs to help millions
of Americans learn to make dietary changes for lower cancer risk. Its
award-winning New American Plate program is presented in brochures, seminars and
on its website, www.aicr.org. AICR is a member of the World Cancer Research Fund
International.
From AICR.org