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Meat Loaf Recipe

Looking for an easy meat loaf recipe? Learn how to make meat loaf using healthy ingredients.


Submitted by blazedancer

Makes 10 servings



A lower fat version of the old favorite

Recipe Ingredients for meat loaf

1 cup dried mushrooms
1 cup barley
1 cup boiling water
2 teaspoons extra-virgin olive oil
1 small onion
1 stalk celery
2 cloves garlic
1 tablespoon Worcestershire sauce
15 ounce diced tomatoes
1/2 cup nonfat evaporated milk
1/2 cup ketchup
1 large egg
2 large egg whites
1 1/2 pounds extra lean ground beef
1 cup fine dry breadcrumbs
1/4 cup chopped fresh parsley
2 teaspoons dried thyme
1/2 teaspoon salt

Recipe Directions for meat loaf

  1. Place mushrooms in a small bowl and cover with warm water; let stand for 30 minutes. Combine barley with the boiling water in another small bowl and let soak until the barley is tender and the water has been absorbed, about 30 minutes. Remove the mushrooms from the liquid; trim stems and coarsely chop caps.

  2. Preheat oven to 350F. Coat a baking sheet with cooking spray.

  3. Heat oil in a small skillet over medium-low heat and add onion, celery and garlic. Cook, stirring occasionally, until the vegetables are softened, 5 to 7 minutes. Add Worcestershire and cook for 3 minutes, scraping the pan well as the mixture becomes sticky. Add tomatoes, evaporated milk and ketchup; stir to combine. Continue cooking until the mixture is very thick, about 3 minutes. Remove from the heat and let cool.

  4. Whisk egg and egg whites in a large bowl. Add beef, breadcrumbs, the soaked barley, the mushrooms and the tomato mixture. Stir in parsley, thyme and salt. Mix gently but thoroughly with your hands.

  5. Mound the meatloaf mixture into a free-form loaf on the prepared baking sheet. Bake until the internal temperature reaches 165F, 50 to 60 minutes. Let cool for 10 minutes before slicing and serving.

Categories

Beef, Main Dish

Nutrition Facts
Serving Size 221.8g
Amount Per Serving
Calories
283
Calories from Fat
65
% Daily Value*
Total Fat
7.2g
11%
Saturated Fat
2.6g
13%
Trans Fat
0.1g
Cholesterol
73mg
24%
Sodium
566mg
24%
Potassium
604mg
17%
Total Carbohydrates
29.6g
10%
Dietary Fiber
4.7g
19%
Sugars
7.0g
Protein
25.2g
Vitamin A 14% Vitamin C 18%
Calcium 9% Iron 22%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • High in niacin
  • High in selenium
  • High in vitamin B12
  • High in zinc
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