Here's a lunch or dinner recipe that the kids might be able to get behind: meat loaf muffins. It's from The Duke Diet, the world-renowned program for healthy and lasting weight loss developed by experts at Duke University. The recipe is adapted from Cooking Light, March 2006.

Ingredients

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  • 1 tsp olive oil
    • 1 cup finely chopped onion
      • ½ cup finely chopped carrot
        • 1 tsp dried oregano
          • 2 garlic cloves, minced
            • 1 cup ketchup, no salt added, divided
              • 1½ pounds ground beef, extra lean
                • 1 cup crushed saltine crackers (fat-free, low sodium)
                  • 2 Tbsp prepared mustard
                    • 1 tsp Worcestershire sauce
                      • ¼ tsp freshly ground black pepper
                        • 2 large eggs

                          Directions

                          1. Preheat oven to 350ºF.
                          2. Heat the olive oil in a large nonstick skillet over medium-high heat.
                          3. Add chopped onion, chopped carrot, dried oregano, and minced garlic -- sauté 2 minutes.
                          4. Allow to cool.
                          5. Combine cooled onion mixture, ½ cup ketchup, and the remaining ingredients (except cooking spray) in a large bowl.
                          6. Spoon the meat mixture into 12 muffin cups coated with cooking spray.
                          7. Top each with 2 tsp ketchup.
                          8. Bake at 350 for 25 minutes or until a thermometer registers 160ºF.
                          9. Let stand for 5 minutes before serving.

                          Nutrition Analysis per Serving

                          * Calories: 300
                          * Fat: 10 g
                          * Carbohydrate: 24 g
                          * Protein: 28 g
                          * Food Groups: ½ starch, ½ vegetable, 3 protein

                          Servings: 6, Serving Size: 2 muffins

                          Check Duke Diet & Fitness Center's website for more about the programs there. Check the box above for more healthy recipes and back here on Go Ask Mom each day this week for others.