Healthy Meatloaf: ChefMDTM
Aired on Lifetime Television for Women
Sunday, September 10 and December 17
Show 324
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Healthy meatloaf? You bet! This wonderful recipe has only one gram of saturated fat and 239 calories per serving. It's easy to do, when you tweak the ingredients. This ChefMD(tm) approved meatloaf has sautéed onions, garlic and carrots, and a mixture of ground beef and lean, flavorful turkey Italian sausage. Onions have anti-inflammatory agents which help reduce arthritis symptoms. Carrots have antioxidants that protect against cardiovascular disease and cancer. Mix in rolled oats and you have fiber and vitamin B. Only three grams of soluble oat fiber per day can lower cholesterol 23 percent. The fountain of youth starts in the kitchen! Enjoy.
Healthy Meatloaf
Preparation time: 20 minutes
Cooking time: 55 minutes
Servings: 8
Calories: 239 per serving (40% from fat)
Ingredients:
2 teaspoons extra-virgin olive oil
1 cup each: finely chopped onion and shredded carrots
4 cloves garlic, minced
1 teaspoon Italian herb mix, preferably Penzey's
1 pound ground sirloin
1 pound hot or mild turkey Italian sausage, casings removed
1 cup uncooked old fashioned oats
Three-quarter cup tomato basil spaghetti sauce, preferably Classico brand, divided
2 egg whites
One-half teaspoon salt and freshly ground black pepper
Preparation:
Heat oven to 375 degrees. Heat oil in a nonstick skillet over medium heat. Add onion and carrot; cook 4 minutes. Add garlic and herb mix; cook, stirring occasionally, until vegetables are golden brown and tender, 2 to 3 minutes longer. Remove from heat; cool 5 minutes.
In a large bowl, combine beef, turkey sausage, oats, one-quarter cup of the spaghetti sauce, egg whites, salt and pepper; mix well. Add onion mixture; mix well. Shape meat mixture into an oval loaf (about 9 x 5 inches) on a foil-lined jelly roll pan or baking sheet. Spread remaining one-half cup spaghetti sauce over top and sides of loaf. Bake 50 to 55 minutes or until internal temperature reaches 165 degrees. Let stand 5 minutes before slicing to serve.
Substitutions:
Fresh whole wheat bread crumbs may replace the oats. To make fresh bread crumbs tear 2 to 3 slices whole wheat bread into pieces; process in a food processor until finely ground. Any extra bread crumbs may be frozen up to 3 months.
Tips:
Have a butcher grind a top sirloin steak to assure the meat comes from just one animal. Sausage made by the butcher is also preferable. Look for meats which are raised without extra hormones or antibiotics.
For mini meatloaves: Form meat mixture into 8 oval patties; top with the one-half cup spaghetti sauce and bake 30 to 35 minutes. Any remaining mini meatloaves may be refrigerated up to 3 days or frozen up to 3 months.
Nutritional Analysis:
Total fat (g): 11
Fat calories (kc): 98
Cholesterol (mg): 64
Trans fatty acids (g): 0
Saturated fat (g): 1
Polyunsaturated fat (g): 1
Monounsaturated fat (g): 2
Fiber (g): 2
Carbohydrates (g): 13
Sugar (g): 3
Protein (g): 24
Sodium (mg): 645
Calcium (mg): 27