How to Make Low-Fat Meat Loaf
Meatloaf is a traditional German dish, similar to the Italian meatball. It was originally a mixture of cornmeal and ground pork, and was served by German immigrants in Pennsylvania. The recipe has changed significantly over the years, and typically has a high-fat content. This recipe yields six servings of low-fat meatloaf, at about 4.89 grams of fat per serving. Does this Spark an idea?
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Things You'll Need
- 1 medium onion 1 large carrot 1 celery rib Sharp knife 1 small potato Large skillet Cooking spray 3/4 lb. ground beef, lean 1 tsp. minced garlic 3 egg whites 1/4 cup ketchup 1/2 cup fresh bread crumbs 1/4 cup beef bouillon 1/2 tsp. dried oregano 1 tsp. dried basil 1/2 tsp. ground black pepper 1 tsp. kosher salt 1/4 cup parsley, chopped Large mixing bowl Medium-size loaf pan Aluminum foil
Instructions
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1
Rinse the onion, carrot and celery under cold water, and finely chop using a sharp knife. Peel and finely chop the potato, and set aside. Preheat the oven to 350 degrees Fahrenheit.
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2
Transfer the onion, carrot and celery to a large skillet coated with cooking spray. Turn the heat to medium-high and sauté the vegetables until tender. Set aside to cool.
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3
Combine the ground beef, minced garlic, egg whites, ketchup, bread crumbs, beef bouillon, oregano, basil, black pepper, salt, parsley, chopped potatoes, onions, carrots and celery in a large mixing bowl.
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4
Coat a medium loaf pan with cooking spray, and then fill it with the meat mixture. Cover with a sheet of aluminum foil, and bake the meatloaf for 30 minutes. Remove the pan from the oven.
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5
Remove the foil from the top of the pan, drain any excess grease, and return the pan to the oven uncovered. Bake for an additional 30 minutes. Remove from the oven and allow the meatloaf to rest for 5 to 10 minutes before serving.
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Tips & Warnings
The meatloaf can be frozen prior to baking and stored for up to one month. Allow the meatloaf to thaw completely in the refrigerator before baking. Ensure the lean ground beef contains no more than 10 percent fat or your meatloaf will contain more than 4.89 grams of fat per serving.
References
- Photo Credit Wikimedia Commons
