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Basic Meatloaf

January/February 2013

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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.


Basic Meatloaf Recipe

Makes: 10 servings

Active Time:

Total Time:

Ingredients

  • 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

Preparation

  1. Preheat oven to 375°F. Coat a large rimmed baking sheet with cooking spray (or see Loaf Pan Variation).
  2. Pulse onion, bell pepper and celery in a food processor until finely chopped. (Or finely chop them with a knife.)
  3. 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.
  4. 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.
  5. 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.

Nutrition

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


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