Diabetic Dinner Recipes Diabetic Meats Recipes Diabetic Beef Recipes Diabetic Ground Beef Recipes Basic Meatloaf 4.0 (6) 6 Reviews 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. By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on August 16, 2019 Print Rate It Share Share Tweet Pin Email Cook Time: 30 mins Additional Time: 1 hrs Total Time: 1 hrs 30 mins Servings: 10 Yield: 10 servings Nutrition Profile: Heart Healthy Low-Calorie Low Carbohydrate Low Fat Dairy-Free Diabetes Appropriate Low Sodium Low Added Sugars Jump to Nutrition Facts 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 ½ teaspoon salt ¼ 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 Directions Preheat oven to 375 degrees 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 degrees F, about 45 minutes. Let rest for 10 minutes before slicing. Tips 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. Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray. Rate it Print Nutrition Facts (per serving) 69 Calories 2g Fat 10g Carbs 2g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 10 Calories 69 % Daily Value * Total Carbohydrate 10g 4% Dietary Fiber 2g 6% Total Sugars 4g Added Sugars 1g 2% Protein 2g 4% Total Fat 2g 3% Saturated Fat 0g 2% Cholesterol 19mg 6% Vitamin A 420IU 8% Vitamin C 16mg 17% Folate 13mcg 3% Sodium 283mg 12% Calcium 20mg 2% Iron 1mg 4% Magnesium 8mg 2% Potassium 157mg 3% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved