How to Make a Healthy Meatloaf

Meatloaf was once a staple in many American diets. The ultimate in comfort food, it was served with mounds of creamy mashed potatoes, brown gravy, and buttery corn on the cob. The next day, that tasty loaf made a spectacular cold sandwich. As our society has become more health conscious, meatloaf has all but disappeared, but it doesn't have to be that way! With a few simple changes to the standard recipe, you can have a figure-friendly meatloaf dinner any night of the week.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• 1 lb ground turkey breast
• 1 lb ground (97% lean) chuck
• 1 Tbl margarine, oil, or butter
• 2-3 cloves garlic
• 1 small onion
• 1 handful of mushrooms
• 1 handful baby carrots
• 1 small zucchini
• 1 c oatmeal
• 2 eggs
• 2-3 tsp salt
• 1 tsp ground black pepper
• 1 tsp red pepper flakes
• Ketchup
• Broiler pan

1. Preheat oven to 350 degrees. Lightly grease the top rack of a broiler pan to prevent sticking.
2. Using a food processor or box grater, finely grate all vegetables. Toss with 1-2 tsp of salt and place in a colander to drain. The salt draws out excess fluids that might make the loaf too moist and crumbly.
3. In a medium to large skillet, heat the butter, margarine or oil over medium heat. Add vegetables, and sauté until limp. Sauteing the vegetables releases all that yummy flavor into the oil or margarine, and it can then be distributed through the meatloaf better. Toss with remaining salt, black pepper, and red pepper.
4. Combine ground meat, vegetables, oatmeal, and eggs in a large bowl and use hands to combine thoroughly. Shape one large loaf or several individual loaves and place on top rack of broiler pan. Any remaining fat will drain away from the loaf, and not be reabsorbed.
5. Place in oven and allow to cook for about 45 minutes. Brush top of loaf with ketchup and continue cooking about 15 minutes more, until no pink remains in the center of the loaf.
6. Serve with fresh steamed veggies, baked potatoes, and/or fresh fruit.

Tips & Warnings

• Make it Italian! Add a tablespoon of Italian seasoning to the mixture, and substitute tomato sauce for the ketchup on top.
• Make it Mexican! Add one packet of taco seasoning to the meat mixture, and top with your favorite salsa instead of the ketchup.
• The texture of this loaf is a bit more crumbly and less dense than the traditional all-meat variety. Allowing it to set for a few minutes after it comes out of the oven will ensure perfect, crumble free slices.