This meatloaf recipe is a traditional and cozy dish that is easy to prepare using widely available materials. this savory and filling dish is ideal for a weekday dinner and is made with ground beef, breadcrumbs, ketchup, and spices.
Benefits
- Protein: Ground beef is a good source of protein, which is essential for muscle growth and building, as well as overall tissue health.
- Vitamins and Minerals: Depending on the components, meatloaf may have vitamins B12, niacin, and selenium along with minerals like iron and zinc.
- Customizable: Because meatloaf is so adaptable, you may add veggies like spinach, peppers, or mushrooms to increase its fiber and nutritional value.
- Comfort Food: Particularly when consumed with loved ones, meatloaf can be a filling and cozy dinner.
Nutritional Value:
- Calories: A typical serving of meatloaf can range from 200 to 300 calories, depending on the ingredients and serving size.
- Fat: The fat content can vary depending on the type of ground meat used. Leaner ground beef or turkey can reduce the fat content.
- Sodium: The sodium content can be high due to the use of salt and processed meats. It’s important to be mindful of sodium intake, especially for individuals with high blood pressure.
- Carbohydrates: The carbohydrate content comes mainly from the breadcrumbs and added vegetables.
Tips for a Healthier Meatloaf:
- Leaner Meat: Opt for leaner ground meats like turkey or a blend of beef and pork.
- Whole-Grain Breadcrumbs: Use whole-grain breadcrumbs for added fiber.
- Plenty of Vegetables: Incorporate a variety of vegetables like mushrooms, peppers, onions, or spinach.
- Reduce Sodium: Use herbs and spices instead of excess salt for flavor.
- Portion Control: Be mindful of portion sizes to avoid overeating.
While meatloaf can be a tasty and satisfying meal, it’s important to be aware of its potential drawbacks, especially if consumed frequently or in large quantities:
1. High in Saturated Fat and Cholesterol:
- Meatloaf often contains ground beef, which can be high in saturated fat and cholesterol. Consuming too much saturated fat can increase your risk of heart disease.
2. High in Sodium:
- Many meatloaf recipes, especially store-bought varieties, are high in sodium. Excessive sodium intake can contribute to high blood pressure and other health problems.
3. Potential for Foodborne Illness:
- Improperly cooked meatloaf can harbor bacteria like E. coli or Salmonella. It’s crucial to cook meatloaf to an internal temperature of 160°F (71°C) to kill harmful bacteria.
4. Limited Nutritional Value:
- While meatloaf can provide protein, iron, and B vitamins, it’s often lacking in fiber, vitamins, and minerals found in fruits, vegetables, and whole grains.
Ingredients
2 lbs of ground beef 85% or 90%
1 Tbsp of Olive Oil
1 Onion, finely diced
2 tbsp Garlic, minced
4 Slices of Cuban bread, or Italian
½ cup of Milk
¼ cup of Chopped Parsley
2 Eggs
1 tbsp Worcesteshire Sauce
1 tbsp creole seasoning
Salt and Pepper, to taste
For the Glaze:
3/4 cup of Ketchup
2 Tbsp of Tomato sauce
¼ cup of Brown Sugar
1 tsp of Dijon Mustard
1 tsp of Paprika
1 tbsp of Granulated Onion
Execution
(Step 1):Set oven temperature to 350°F (175°C).
(Step 2): Ground beef, breadcrumbs, ketchup, onion, egg, Worcestershire sauce, oregano, salt, and pepper should all be combined in a big bowl. Blend until barely mixed.
(Step 3): Bake for one hour, or for 160°F (71°C), according to a meat thermometer inserted into the center of the oven.
(Step 4): Shape the mixture into a loaf by transferring it to a 9×5-inch loaf pan.
(Step 5): Before slicing and serving, give the meatloaf ten minutes to rest.
Additional tips
You might drizzle some ketchup, brown sugar, and mustard glaze over the meatloaf to give it more taste.
Tips for Healthier Meatloaf:
To mitigate these potential drawbacks, consider the following tips:
- Leaner Meat: Use lean ground beef or turkey to reduce saturated fat and cholesterol.
- Whole-Grain Breadcrumbs: These provide more fiber compared to regular breadcrumbs.
- Plenty of Veggies: Incorporate a variety of vegetables like mushrooms, peppers, onions, or spinach.
- Reduce Sodium: Use herbs and spices for flavor instead of excessive salt.
- Limit Processed Meats: If using bacon or sausage, limit the amount to reduce unhealthy fats and sodium.
- Portion Control: Be mindful of portion sizes to avoid overeating.
By making these adjustments, you can enjoy a more nutritious and heart-healthy version of meatloaf.
Enjoy!This traditional meatloaf dish is simple to prepare and is a hit with guests every time.
