Sunday cooking adventures: Healthier meatloaf


Meatloaf was an appropriate choice today. It was cool outside. Our attic fan pulled glorious cool air into the open windows and doors of our house.

I admit I don’t love meatloaf.  But I bought some ground sirloin from Whole Foods and wanted to see if I could take further steps to make it a little healthier.  So I made some substitutions, and my family… loved it!  I  substituted 2 egg whites for the egg, oatmeal for the bread crumbs, and low sodium tomato puree for the high sodium barbecue sauce. I added green pepper and increased the amount of onion.  Finally, I added 2 pieces of turkey bacon to the top, the only real sodium in the whole dish (about 200 mg per slice).


I had to cut it too soon after it was done, so it fell apart  (It’s best to cook and then refrigerate for a little while so it holds together when you slice it.)  I don’t have an appetizing picture to show you, I have a pile of meat that wouldn’t hold together. BUT, even I had to admit it was good.

Making substitutions in food you love is a good way to make your meals leaner and lower in sodium.  Take a hard look at your old recipes and see if you can update them with healthier ingredients.

Mom’s meatloaf updated

2 pounds ground sirloin (at least 93 percent lean)
1 cup onions, chopped
1/2 green pepper, chopped
2 egg whites
3/4 cup tomato puree (be sure to check ingredients, they vary)
1 tablespoon Dijon mustard
1/2 cup oatmeal (old-fashioned or instant)
1 teaspoon garlic powder (check for sodium, shouldn’t be any)
1/2 teaspoon black pepper
2 slices turkey bacon

Preheat oven to 375 degrees. Line a baking dish with aluminum foil for ease in clean-up.
Spread ground sirloin out in a large bowl to make it easier to mix.


Add all ingredients in center of bowl. Start mixing with spoon by moving sirloin on sides of bowl to center, then use your hands to mix.


Do not over mix. Put meat mixture into the baking dish and shape into a loaf.


Place 2-3 slices of bacon on top. Bake for 40 minutes or until done. Refrigerate before you slice or you end up with a pile of meat like this when you slice it!


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