Recipe: Barbeque Meat Loaf Muffins

Ingredients: Barbecue Sauce
2/3 cup reduced-sugar ketchup(like heinz one carb*), 2 tbls, water, 1 1/2 tbls Splenda Granular, 1 tbls. Worcestershire sauce, 1 tbls. vinegar, 1/2 liquid smoke( u can omit this if u do not have it), 1/2 tsp. chili powder, 1/2 tsp. onion powder nd 1/8 tsp. garlic powder.

Ingredients: Meat Loaf
1 3/4 lbs. lean ground beef or sirloin, 1/2 small yellow onion, finely diced, 1/2 green pepper, finely diced, 1/2 red pepper, finely diced, 1 large egg plus 1 egg white, 1 cup plain bread crumbs, 1/2 tsp. onion powder, 1/2 tsp. garlic powder, 1/2 tsp. salt and pepper to taste.

STEPS:
1. Preheat oven to 450 F. Coat regular-sized muffins tins, with nonstick cooking spray.
2. SAUCE: Combine all ingredients in small saucepan and stir to combine. Simmer on low for 5 min then set aside.
3. MEATLOAF: Place ground beef in medium bowl. Add all remaining meat-loaf ingredients and 1/2 cup barbecue sauce. Combine but don't overmix. Adjust salt and pepper to taste.
4. Divide meat evenly into 12 muffin tins mounding slightly (scant 1/2 cup each)
5. Bake 20-25 minutes or until done.
6. Remove from oven and brush muffins with remainder of barbecue sauce. Let sit 10 minutes before serving.

PER SERVING
Calories 165
Fat 7 grams (2.5 saturated)
Carbohydrates 9 grams
Fiber 1 gram
Protein 16 grams
Sodium 380 milligrams

Diabetic exchange = 2 Lean Meat, 1/2 Carbohydrate, 1/2 Fat
WW point comparison = 4 pts (old method) around 6 with new point system.

*Add 2.5 grams of carbs and 10 calories to each serving if you use regular ketchup.