Wednesday, July 09, 2014

Back to Basics 25 - Meatloaf

This is my go-to recipe for meatloaf. It makes A LOT of meatloaf, it's tasty and it has so much nutrition! The bulgur and mushrooms allow you to decrease the amount of fatty ground beef, while not taking away any of the flavor. In fact, it adds to it! This recipe does have a few steps so let's get right to it!


-1 cup of dried mushrooms, you can usually find these in bags in the produce section.
-1 cup of bulgur wheat
-1 cup of boiling water
-2 teaspoons of extra-virgin olive oil
-1 onion, chopped
-1 stalk of celery, chopped
-2 garlic cloves, chopped
-1 tablespoon of Worcestershire sauce
-1 15oz can of organic diced tomatoes, drained
-1/2 cup nonfat evaporated milk
-1/2 cup ketchup (I have a recipe for that here)
-1 large egg
-2 large egg whites
-1.5lbs 90% lean ground beef
-1 cup fine dry breadcrumbs
-1/4 cup of chopped fresh parsley
-2 teaspoons of dried thyme
-Salt & pepper to taste

-Place mushrooms into some warm water so they can reconstitute. Leave for 30 minutes, then drain it and chop the mushrooms up.

-Combine bulgur and the boiling water and allow the bulgur to absorb the water, about 30 minutes. Bulgur bulks up the meatloaf and gives it a delicious and nutty flavor.

-Preheat oven to 350F. Coat a baking sheet with cooking spray.
-Heat olive oil in a medium skillet over medium heat. Add onion, garlic and celery. Season with a little bit of salt and pepper.

-Cook until they soften, 5-7 minutes. Add the Worcestershire sauce and cook for about 3 minutes, stir often.

-Add your canned and drained tomatoes, ketchup and evaporated milk.

-Stir well and cook until thick, about 3 minutes.

-Remove from heat to allow it to cool down.

-Whisk up your egg and egg whites in a big bowl. Egg whites help keep the calorie count lower.

-Add beef, breadcrumbs, bulgur, mushrooms and tomato mixture.

-Mix this a little with a spatula.

-Then add parsley, thyme and a bit more salt and pepper.

-Mix well but not too much, otherwise the meat will get tough and dry.

Now, form it into a flat loaf on the baking sheet. We don't use an actual loaf pan because first of all, it wouldn't fit. Also, placing into a baking sheet like this makes it so that the whole top gets crispy and golden, not soggy.

-Bake for about 50-60 minutes. If you have a meat thermometer, the temperature at the thickest part should read 165F.

I recommend using a pizza cutter to slice these up. First cut it in half the long way, then make 4 equal cuts and you should have 10 equal-ish pieces. The leftovers make for great sandwiches!

Servings 10 servings, one slice each.
Nutritional Info: 313 calories, 10g fat, 3g sat fat, 4g mono fat, 66mg cholesterol, 32g carbs, 24g protein, 6g fiber, 488mg potassium

No comments:

Post a Comment