From EatingWell: January/February 2013
While meatloaf purists focus on the meat, we like to look at meatloaf as a way to pack extra veggies and whole grains into a meal, as we do in this healthy, classic meatloaf recipe.
- 1 large onion, cut into 2-inch pieces
- 1 large green bell pepper, cut into 2-inch pieces
- 2 large stalks celery, cut into 2-inch pieces
- 1 tablespoon extra-virgin olive oil or canola oil
- 5 tablespoons ketchup, divided
- 2 tablespoons Worcestershire sauce
- 1 tablespoon whole-grain mustard
- 2 teaspoons paprika
- 1 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 1 large egg, lightly beaten
- 3/4 cup dry whole-wheat breadcrumbs (see Tip)
- 2 pounds lean (90% or leaner) ground beef
- Preheat oven to 375°F. Coat a large rimmed baking sheet with cooking spray (or see Loaf Pan Variation).
- Pulse onion, bell pepper and celery in a food processor until finely chopped. (Or finely chop them with a knife.)
- Heat oil in a large nonstick skillet over medium-high heat. Add the vegetables and cook, stirring occasionally, until tender and most of the liquid has evaporated, 5 to 10 minutes. Transfer to a large bowl and let cool for 10 minutes.
- Add 2 tablespoons ketchup, Worcestershire, mustard, paprika, garlic powder, salt and pepper to the vegetables; stir to combine. Stir in egg and breadcrumbs. Add ground beef and with clean hands gently knead the vegetable mixture into the meat; do not overmix. Pat the meat mixture into a loaf shape (about 12 by 5 inches) on the prepared baking sheet. Spread the remaining 3 tablespoons ketchup on top.
- Bake the meatloaf until an instant-read thermometer inserted in the center registers 165°F, about 45 minutes. Let rest for 10 minutes before slicing.
Tips & Notes
- Make Ahead Tip: Prepare through Step 3, cover and refrigerate for up to 1 day. Let stand at room temperature while oven preheats; bake until an instant-read thermometer registers 165°F, about 1 hour.
- Tip: To make your own fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. To make fine breadcrumbs, process until very fine. To make dry breadcrumbs, spread coarse or fine breadcrumbs on a baking sheet and bake at 250°F until dry, about 10 to 15 minutes. One slice of bread makes about 1/2 cup fresh breadcrumbs or about 1/3 cup dry breadcrumbs.
- Loaf Pan Variation: If you want a more uniform-shaped “loaf” you can bake your meatloaf in a 9-by-5-inch loaf pan instead of on a baking sheet. Coat the pan with cooking spray, pat the meatloaf mixture into the pan and cover with the topping. Bake for about 1 hour. Let stand for 10 minutes in the pan before slicing.
Per serving: 205 calories; 9 g fat (3 g sat, 4 g mono); 74 mg cholesterol; 10 g carbohydrates; 1 g added sugars; 19 g protein; 2 g fiber; 328 mg sodium; 355 mg potassium.
Nutrition Bonus: Zinc (30% daily value), Vitamin C (27% dv), Iron (15% dv)
Carbohydrate Servings: 1/2
Exchanges: 1/2 starch; 1/2 vegetable; 2 1/2 medium-fat meat; 1/2 fat
More From EatingWell
In celebration of EatingWell's 10th anniversary we picked our...
These easy weeknight suppers are inspired by the bountiful...
Take advantage of summer's bounty of fresh produce with these...
Muffin tins are great for making more than just muffins,...
Use your charcoal grill or gas grill for more than just...
Potato salad is a favorite summer dish, but classic versions...
It’s no wonder that the Mediterranean diet is considered to...
Enjoy the world’s healthiest diet with these delicious...
Make your own pickles! Get the most out of summer’s bounty by...
Berries and fresh summer fruit star in our healthy homemade...
Pork tenderloin is an easy and healthy addition to your...
Our healthy pepper recipes, including recipes for bell...
Fresh, sun-ripened tomatoes not only taste wonderful, they...
For a quick and healthy dinner, make one of our easy stir-fry...
While nothing quite beats eating quickly boiled or grilled...
From healthy blueberry muffins and blueberry pancakes topped...
- Ease of Preparation
- Total Time
- More than 1 hour
- Type of Dish
- Main dish, meat
- 8 or more
- January/February 2013