One of the top-rated meatloaf recipes on the Food Network website comes from the Joe Allen restaurant. We are making this meatloaf lower in saturated fat and higher in fiber by making a few switches. Instead of using 1 cup of white bread breadcrumbs, I used 100% whole-wheat bread. Instead of sauteing the vegetables in 2 tablespoons of vegetable oil, I used 1 tablespoon of canola oil. Ground sirloin (around 7% fat) is the base for our light meatloaf instead of regular fat ground beef and I used 1 higher omega-3 egg plus 2 tablespoons egg substitute (or 1 egg white) instead of 2 regular eggs.
WHAT YOU SAVE
Making these changes cut from each serving:
- 110 calories
- 14 grams total fat
- 5 grams saturated fat
- 25 mg cholesterol
And fiber increases by about .5 gram per serving!
1 tablespoon canola oil
1/2 cup finely chopped celery
1/2 cup finely chopped carrots
1 1/2 teaspoons minced garlic
1 teaspoon fresh thyme (1/2 teaspoon dried thyme can be used)
3 pounds ground sirloin or extra lean ground beef (around 7% fat)
1 cup whole wheat fresh bread crumbs (put 2 to 3 slices of firm whole wheat bread into a small food processor and pulse until breadcrumbs form)
1 large egg, higher omega-3 if available
2 tablespoons egg substitute (or 1 egg white)
3 tablespoons Worcestershire sauce
3 tablespoons ketchup
1 tablespoon prepared mustard (add another tablespoon if desired)
2 tablespoons steak sauce
1/2 teaspoon salt (optional)
1/2 teaspoon black pepper (add more if desired)
- Preheat oven to 400-degrees. Coat a 9 x 9-inch round or square nonstick baking dish lightly with canola oil.
- Heat tablespoon of canola oil in medium nonstick frying pan. Stir in onions, celery, carrots, garlic, and thyme and saute until soft. Let cool slightly.
- In large mixing bowl, combine remaining ingredients, along with the cooled vegetables, and mix with your clean hands or a strong mixing spoon. Shape meat mixture into a loaf in the prepared baking dish.
- Bake for about 1 hour or until meat is cooked throughout and nicely brown on the edges. Serve with mashed potatoes or any other favorite side dish!
Yield: Makes 8 servings
Per serving: 280 calories, 35 g protein, 10 g carbohydrate, 10.5 g fat, 4 g saturated fat, 120 mg cholesterol, 1.5 g fiber, 314 mg sodium. Calories from fat: 34 percent.
Journal as: 1 serving “lean meat with sauce”
- Comfort Food Makeovers
- The Mashed Potato Makeover
- Macaroni and Cheese, Please!
- The Fried Chicken Makeover
- Top-Rated Gourmet Meatloaf
- Ooey Gooey Chocolate Chip Cookies