Discover how delicious healthy food can taste!
A classic meatloaf is the ultimate comfort food. This guilt-free version uses lean ground beef and is significantly lower in calories and saturated fat than traditional meatloaf recipes because grated zucchini and carrot replace some of the meat. The grated vegetables also add moisture to the lean meatloaf. With a topping of Cauliflower Mashed Potatoes and diced red pepper, mini meatloaves (see Tip below) take on the appearance of cupcakes in my playful photo. .
1 pound 93-95 % lean ground beef
1 cup chopped onion (1 medium)
1 cup shredded carrot (2-4 medium)
1 cup shredded zucchini (½ medium)
¾ cup old-fashioned rolled oats
1 large egg, lightly beaten
2 large egg whites, lightly beaten
¼ cup ketchup, divided
4 teaspoons Worcestershire sauce
2 teaspoons Dijon mustard
½ teaspoon dried thyme
½ teaspoon salt
½ tsp pepper
INGREDIENTS
1. Preheat oven to 350°F. Line a 9 x 5 or 8 x 4-inch loaf pan with foil, leaving a 1-inch overhang along the two long sides. Spray foil with cooking spray.
2. Combine ground beef, onion, carrot, zucchini, rolled oats, egg, egg whites, 2 tablespoons ketchup, Worcestershire sauce, mustard, thyme, salt and pepper in a large bowl; mix well. Transfer mixture to prepared loaf pan and press into a loaf. Spread remaining 2 tablespoons ketchup over top.
3. Place loaf pan on baking sheet and bake for 1 hour. Drain off fat. Return loaf to the oven and bake until juices show no trace of pink and an instant-read thermometer inserted in the center registers 160° F, 10 to 20 minutes longer. Drain off fat. Use foil overhang to lift loaf and transfer it to a cutting board. Let stand 5 minutes. Use a serrated knife to cut loaf into ½-inch-thick slices.
6 servings
Per serving: 226 calories, 25 g protein, 16 g carbohydrates, 2 g fiber, 7 g total fat, 3 g saturated fat, 90 mg cholesterol, 474 mg sodium.
Recipe by Patsy Jamieson
Orginally published in Cooking Club magazine
PREPARATION
BEEF & VEGGIE MEATLOAF
Tip: To shorten baking time, make mini meatloaves. In Step 2, divide meat mixture among 12 standard-size muffin cups that have been coated with cooking spray. Spread remaining 2 Tbsp ketchup over tops. In Step 3, place muffin pan on baking sheet and bake until an instant-read thermometer inserted in the center registers 160˚F, 35 to 40 minutes. Drain off fat. Loosen edges, unmold and serve.
Meatloaf Makeover Magic
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Use 93% lean ground beef, which is similar to ground turkey in calorie and fat content, but provides the familiar beefy flavor of a traditional meat loaf.
Use 93% lean ground beef, which is similar to ground turkey in calorie and fat content, but provides the familiar beefy flavor of a traditional meat loaf.•Replace ½ lb. ground beef with shredded carrot and zucchini. This tactic reduces calories and fat, while adding extra moisture to the leaner loaf. A serving of this meat loaf actually provides 1 serving of vegetables, making this recipe an easy way to sneak extra vegetables into reluctant vegetable eaters.
Replace ½ lb. ground beef with shredded carrot and zucchini. This tactic reduces calories and fat, while adding extra moisture to the leaner loaf. A serving of this meat loaf actually provides 1 serving of vegetables, making this recipe an easy way to sneak extra vegetables into reluctant vegetable eaters. •Use fiber-rich, whole-grain oats as a filler instead of bread crumbs made from white bread.
Use fiber-rich, whole-grain oats as a filler instead of bread crumbs made from white bread. •Substitute 2 egg whites for 1 whole egg.
Substitute 2 egg whites for 1 whole egg.
