April 18, 2011

A Hearty, Healthier Family Meatloaf

My family loves a good old fashioned meatloaf. It's warm, cozy comfort food at its best. When I was eating meat, it was one of my favorites. Between the four of us, the entire loaf would be gone in one sitting - no leftovers. The last time I made it for my husband and two boys, they were pretty darn close to finishing it off. Impressive. Believe it or not it can be made on the healthier side, at least for a meatloaf. Use lean ground beef or turkey, or a combination of the two, add some grated veggies and use whole wheat breadcrumbs. Serve with some simple brown rice and a vegetable or side salad and it's a nutritious, protein-packed, hearty meal.

healthy family meatloaf recipe
serves 4.

1 1/2 pounds lean ground beef or turkey
1/2 cup whole wheat bread crumbs (1 to 2 slices of whole wheat bread)
1/2 cup shredded cheddar cheese
1 small onion, finely chopped
1 carrot, grated (I grate my veggies easily in a mini food processor)
1 small zucchini, grated 
1/2 red pepper, grated
1 egg, beaten
1/4 cup ketchup
2 tablespoons Worcestershire sauce

3 tablespoons ketchup
1/2 teaspoon Worcestershire sauce
1 tablespoon honey or agave nectar

1. Preheat oven to 350 degrees.

2. Mix the beef or turkey, bread crumbs, cheddar cheese, onion, carrots, zucchini and red pepper in a large bowl. In a separate bowl, whisk egg, ketchup and Worcestershire sauce until smooth. Add the egg mixture into the meat and combine thoroughly. Spread into a 9x5 inch loaf pan.

3. In a small bowl, combine glaze ingredients. Place on loaf before baking.

4. Bake meatloaf for 50 to 60 minutes, until internal temperature reaches 160 degrees. Let sit for 10 minutes before cutting into slices.


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