This lighter meatloaf recipe is similar to the one most of us enjoyed during our childhoods, but without all of the extra fat. Choose a lean ground beef or, better yet, ground turkey to cut down on the fat. And since you can’t make meatloaf without breadcrumbs, why not replace the white, unrefined with whole wheat for added fiber? Also, using two egg whites in place of one whole egg will reduce the calories and fat while still helping to bind the mixture together.
- 2 pounds ground meat (85% to 90% lean, or ground turkey)
- 1 cup breadcrumbs (whole wheat)
- 1/4 cup onion (finely chopped or 1 tablespoon dehydrated onion flakes)
- 2 cloves garlic (minced or 1 teaspoon garlic powder)
- 1 teaspoon mustard powder
- 1 teaspoon thyme
- 1 teaspoon sage
- 1/2 teaspoon black pepper
- 2 teaspoons salt
- 2 tablespoons Worcestershire sauce
- 2 large egg whites
- 1/4 cup water (or low-fat milk)
- Preheat the oven to 350 F.
- In a large bowl, mix together all of the ingredients. Mix well, using your hands, but don’t over mix because you will toughen the meat.
- Turn mixture into a 9×5-inch loaf pan. Place the pan on a rimmed baking sheet to catch any drips, and bake for about 1 hour.
- To be sure the meatloaf is done, insert an instant-read meat thermometer into the center of the loaf. The temperature should register 155F when it is done.
- About 10 to 15 minutes before you think the meatloaf will be done, you can cover it with barbecue sauce if you like.
If you are looking for a different kind of meatloaf, try kofta kebabs, a Middle Eastern grilled ground meat recipe. The spices in this meat mixture (traditionally lamb) are a delicious change of pace from the usual. If you don’t have the time or inclination to place them on skewers, you can make them into oblong-oval shapes that look like sausages without the casings.
Time: 70 minutes | Prep Time: 10 minutes | Cook Time: 60 minutes
Makes: 8 servings | Calories 195 | Fat 11g | Protein 20g | Dietary Fiber 1g
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