A Healthier Meatloaf

I was watching another cooking show at night in our living room and Tony pops in and says, “I miss meatloaf”. Then he pauses and follows it with, “But, it won’t fit in our diet. I’d be all for a meatloaf that was low sugar, salt and carbs.” Challenge accepted. Meatloaf is so versatile, it can be made in a number of different ways. For this recipe I am opting for the classic version, with a few tweaks. This time I wanted to go with the classic beef version, but and using a lean grind to lower the fat. I am adding some vegetables for moisture and using flax meal and eggs as binders. I’m also topping this meatloaf with low sodium ketchup. Heinz makes a no salt added ketchup that you can find in most grocery stores. Actually, you can find all of the ingredients in most grocery stores. I am pairing this with roasted bell peppers and carrots for the A and C. Here are the original stats:

Here is the final recipe:

Kerry’s Low Carb, Sugar and Sodium Meat Loaf

Serves 11

  • 2 pounds, Lean Ground Beef (93/7)
  • 8 ounces, Baby Bella Mushrooms, finely chopped
  • 1 tablespoon Worcestershire Sauce
  • 2 Large Eggs
  • 1/3 cup, Ketchup, no Salt (I used Heinz No Salt Ketchup)
  • 8 tablespoons, Flax Meal
  • 1 Onion, finely chopped
  • 1 teaspoon Dried Thyme Leaves
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon garlic powder
  1. Heat oven to 400 degrees Fahrenheit. Lightly oil a rimmed baking sheet  lined with aluminum foil.
  2. Heat a large skillet over medium-low heat. Spray with cooking spray.  Add the onion and cook, stirring occasionally, until softened; about 5 minutes. Stir in the mushrooms and a 1/4-teaspoon of pepper. Cook until the mushrooms give off their liquid and it boils away; about 10 minutes.
  3. Transfer the onions and mushrooms to a large bowl. Set aside to cool for 5 minutes.

  4. Add to the bowl the rest of the ingredients except ketchup. Mix together until well incorporated, but don’t overmix.

  5. Transfer the mixture into the sheet pan.  Shape the into a 9 by 5 inch loaf. Bake for 30 minutes.

  6. Spread the ketchup on top of the meatloaf. Return to the oven and bake for 25-45 more minutes, until cooked through and internal temperature reaches 160 degrees F (71 degrees C). (Time will vary depending on thickness of the loaf.)

  7. Rest for 10 minutes before slicing. Cut carefully using a serrated bread knife (not a chef’s knife).


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