Food

Sunday cooking adventures: Healthier meatloaf

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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).

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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.

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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.

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

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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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