Small portion meatloaf recipe

Low budget recipes for small families do not have to eliminate essential nutrients.

Michigan State University Extension‘s nutrition education programs provide helpful resources and recipes, including an onion meatloaf that serves two to three people, unique from the usual larger portion meatloaf recipes. Mary, Washtenaw County Program Instructor has a special program for empty nesters or participants who have a small household and don’t have as much of a need for larger portions. Even when making smaller portions, you can still receive essential nutrients.

According to the U.S. Department of Agriculture (USDA), onions are a great source of calcium. The USDA website is a useful resource that provides factual information about onions and other veggies, including countless recipes that include onions. One cup of sliced onions equals 26 grams of calcium. Onions are also high in potassium and low in sodium.

There are many varieties of onions, each with a distinctive taste. Sweet vidalia onions are great sautéed on a steak and red/purple onions are commonly used in salads. Expand your use of onions by researching purple and red onions recipes. Below is Mary’s popular meatloaf recipe she offers during her six week series; for this particular recipe you can use your choice of onions.

Meatloaf

Serves 2-3

Meat ingredients:

1/2 pound of ground beef

1/4 cup of cooked brown rice or dry oats or crushed whole wheat crackers or bread crumbs

1 egg

1/4 cup veggies, any combination of onions, green peppers, carrots, etc.

Sauce ingredients:

2 tablespoons brown sugar (cane sugar, white granulated sugar or honey)

2 tablespoons vinegar (can use white, red or cider)

2 tablespoons catsup

1 tablespoon Worchester sauce or low sodium soy sauce

Directions:

Combine ingredients for the meat mixture. Divide meat mixture into two to three custard cups. Combine ingredients for the sauce mixture. Pour sauce mixture over meat. Bake in oven for 45 minutes at 350 degrees Fahrenheit. In the event this recipe yields too much food for your family this recipe freezes well in a well-sealed container.

MSU Extension nutrition programs are delivered during six week series throughout the state. To find a local nutrition program near you contact your local MSU Extension office.

Related Events

Related Articles