[Mood Tip: Saturated fats and trans fats in commercial snack foods and processed vegetable oils, such as margarine or shortening are not needed by the body and at amounts greater than 5 to 10 percent of total calories contribute to memory loss, heart disease, and elevated blood cholesterol levels. That’s why all our recipes in this cookbook use extra-lean meats, fat-free dairy products, and very little margarine.]
Meatloaf is a classic comfort food, but often is very high in saturated fat and calories. Not this time! Shaped into individual loaves, this dish is lower in fat (by 47 percent), lower in cholesterol (by more than half), and lower in calories (by 25 percent) than traditional meatloaf, yet is moist and tender, with a flavor punch from the fresh thyme and other classic ingredients. You also can shape the meat into one large traditional loaf, then use leftovers for sandwiches later in the week. Baking on a cookie sheet allows a crunchy coating to form all the way around the loaves.
1 teaspoon olive oil
1/2 cup onions, diced
1/2 cup red bell pepper, diced
2 cloves garlic, minced
1 pound extra-lean ground beef (7 percent or less fat by weight)
1/4 cup catsup
1 teaspoon Dijon mustard
1 teaspoon Worcestershire sauce
1/3 cup breadcrumbs
1/3 cup liquid egg substitute (equivalent of 1 1/2 whole eggs)
1/2 teaspoon salt
1/4 teaspoon fresh-ground black pepper
1 tablespoon fresh thyme leaves
1/4 cup fresh parsley, chopped
Preheat oven to 350 degrees. Spray a cookie sheet with cooking spray.
1) In a medium, nonstick skillet, heat oil over medium heat. Add onions, red pepper, and garlic and saute for 4 minutes, or until onion is transparent. Remove from heat and cool slightly.
2) In a large mixing bowl, combine all remaining ingredients and add onion mixture. Mix, preferably with hands, until ingredients are thoroughly combined. Don’t over-mash meat.
3) Divide loaf mixture into four even batches and form into small, oval loaves. Place on sprayed cookie sheet and bake for 25 to 30 minutes, or until meat thermometer reads 160 degrees.
4) Remove from oven and let sit for 5 minutes to allow juices to redistribute. Makes 4 servings.
Nutritional Analysis per serving: 317 Calories; 45 percent fat (16 grams); 5 grams saturated fat; 37 percent protein; 18 percent carbohydrate; 1.4 grams fiber.