Rio Grande Meat Loaf

Gluten Free
Dairy Free
Health score
13%
Rio Grande Meat Loaf
45 min.
8
290kcal

Suggestions

Ingredients

  • 15 ounce black beans rinsed drained canned
  • teaspoons chili powder 
  •  egg whites 
  • 0.3 cup cilantro leaves fresh chopped
  • large garlic cloves minced
  • 0.5 cup bell pepper green chopped
  • teaspoons ground cumin 
  • pounds ground round 
  • tablespoons jalapeno minced seeded
  • 0.5 cup onion chopped
  • 0.5 teaspoon pepper 
  • teaspoon salt 
  • 1.5 ounces taco shells crushed finely

Equipment

  • bowl
  • frying pan
  • oven
  • loaf pan

Directions

  1. Preheat oven to 37
  2. Combine first 12 ingredients in a large bowl, and stir well. Crumble beef over vegetable mixture, and stir just until blended.
  3. Pack mixture into a 9 x 5-inch loaf pan coated with cooking spray.
  4. Bake at 375 for 1 hour or until meat loaf registers 16
  5. Let meat loaf stand in pan 10 minutes.
  6. Remove meat loaf from pan; cut loaf into 16 slices.
  7. Serve with commercial salsa, if desired.
  8. Serve leftover meat loaf slices in taco shells; top with shredded lettuce, chopped tomato, and shredded cheese.

Nutrition Facts

Calories290kcal
Protein38.58%
Fat40.69%
Carbs20.73%

Properties

Glycemic Index
29.5
Glycemic Load
2.46
Inflammation Score
-5
Nutrition Score
16.721304364826%

Flavonoids

Luteolin
0.49mg
Isorhamnetin
0.5mg
Kaempferol
0.07mg
Myricetin
0.02mg
Quercetin
2.8mg

Nutrients percent of daily need

Calories:289.53kcal
14.48%
Fat:12.9g
19.85%
Saturated Fat:5.05g
31.59%
Carbohydrates:14.79g
4.93%
Net Carbohydrates:10.03g
3.65%
Sugar:1g
1.11%
Cholesterol:73.71mg
24.57%
Sodium:609.67mg
26.51%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.52g
55.04%
Vitamin B12:2.51µg
41.88%
Zinc:5.91mg
39.37%
Vitamin B3:6.39mg
31.95%
Selenium:21.64µg
30.91%
Phosphorus:291.54mg
29.15%
Vitamin B6:0.54mg
26.77%
Iron:4.17mg
23.16%
Fiber:4.76g
19.03%
Vitamin C:14.68mg
17.8%
Potassium:620.82mg
17.74%
Vitamin B2:0.29mg
17.33%
Magnesium:52.27mg
13.07%
Manganese:0.26mg
12.89%
Folate:47.7µg
11.92%
Copper:0.22mg
10.96%
Vitamin B1:0.15mg
10.16%
Vitamin B5:0.84mg
8.37%
Vitamin A:278.48IU
5.57%
Vitamin K:5.63µg
5.36%
Vitamin E:0.8mg
5.31%
Calcium:51.26mg
5.13%
Source:My Recipes