Meatloaf

Occasion: Any		Total servings: 6
Cuisine: Pakistani		Calories:
Effort: Average		Pre-Prep time: 20 min
Best for: All		Preperation time: 1 hour
How to serve: Hot

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This easy meatloaf recipe is simple to make and delicious to eat

2 lbs. ground beef
1 small onion finely chopped
1/2 green pepper finely chopped
2 cloves garlic minced (optional)
1 C. fresh bread crumbs or saltine cracker crumbs
2 eggs lightly beaten
3/4 C. ketchup
1/4 C. milk

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Mix all ingredients in a bowl.
The secret to a great meatloaf is to blend the mixture for about 4-5 minutes.
Gently mound the mixture into an 8 x 8 inch greased baking dish. Spread a thin layer of ketchup on top of the meatloaf. Place in 350F. for 1 hour 10 minutes. Let set 5 minutes before slicing.  Now it is ready to server.

• Meat, poultry, fish, dry beans and peas, eggs, nuts, and seeds supply many nutrients. These include protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium.
• Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. They are also building blocks for enzymes, hormones, and vitamins. Proteins are one of three nutrients that provide calories (the others are fat and carbohydrates).
• B vitamins found in this food group serve a variety of functions in the body. They help the body release energy, play a vital role in the function of the nervous system, aid in the formation of red blood cells, and help build tissues.
• Iron is used to carry oxygen in the blood. Many teenage girls and women in their child-bearing years have iron-deficiency anemia. They should eat foods high in heme-iron (meats) or eat other non-heme iron containing foods along with a food rich in vitamin C, which can improve absorption of non-heme iron.
• Magnesium is used in building bones and in releasing energy from muscles.
• Zinc is necessary for biochemical reactions and helps the immune system function properly.
• EPA and DHA are omega-3 fatty acids found in varying amounts in seafood. Eating 8 ounces per week of seafood may help reduce the risk for heart disease.