A Heart Healthy Meatloaf Recipe
Those who love meatloaf, but are often hesitant to opt for this dish as it involves considerable calories and fats, here is a heart friendly version to try out. The classic recipe can be revisited by using ground beef along with turkey meat to reduce the amount of red meat in the dish. The fat in the dish is replaced by sweet onions that are simmered in beer as well as breadcrumbs that are made from whole wheat bread.
Ingredients for the Dish
- Two teaspoons of canola oil
- 1 medium onion that is chopped
- An ounce of amber or dark beer
- Dried thyme, one teaspoon
- Dry mustard, one teaspoon
- Salt and pepper
- Lean beef and turkey, both one and a half pounds each
- A cup of whole wheat breadcrumbs
- One fourth of a cup of fresh parsley
- A whole egg and an egg white, beaten and kept separately
How to Prepare
The oven needs to be preheated. Meanwhile, in a skillet the oil should be heated and onions added to it, allowing them to brown slightly. After that the beer should be added and then transferred to a bowl. Here the ingredients like salt, pepper, mustard and thyme should be mixed in. Once the mixture has cooled the meat and eggs as well as parsley and bread crumbs need to be added. The mixture should be mixed thoroughly and then put in a pan. The meatloaf should be baked for an hour and twenty minutes till it is cooked in the middle. The cooked mixture should be allowed to rest for five minutes and the excess liquid drained off.
Once the loaf is cooled, one can slice it off and serve. It can be combined with a sweet potato, roasted or tossed in olive oil as well as a fresh salad on the side or a warm soup to make a complete meal on a cold winter evening.
There are several nutritional benefits to obtain from this dish. The ground meat mixture of beef and turkey helps to reduce the amount of red meat in the dish. Turkey is known to be a healthy, lean meat to opt for and the portion of red meat helps to retain a portion of the classic taste of the dish. The absence of cream, potatoes and other fatty ingredients make it heart healthy and diet friendly as well. To make the dish complete, one can opt for a plate of fresh salad vegetables on the side. This can be tossed in a light vinaigrette dressing to make the meal complete in terms of nutrition. Meatloaf need not be a time consuming task if one knows the right ingredients to use and has them stocked up from before. It is best to avoid packaged meat and preserved ingredients in the dish. Use of freshly pound breadcrumbs, ground meat obtained from the local deli as well as the use of fresh seasonings will make the dish more nutritious. Here is a link to another great diet friendly recipe – Delicious and Simple Diet Recipes to Stay Fit this Winter.