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Healing Kitchen

Mom's Meat Loaf
There's nothing more evocative of Mom (well, of our mothers, anyway) than meat loaf. Hot for dinner, and then cold in a brown bag lunch the next day. But who knew how much nasty fat was lurking in this homey dish?

Although many trimmed-down meat loaf recipes take the route of replacing ground beef with turkey, we decided to see what we could do by staying with the beef and trimming the recipe in a number of other places. (By the way, you're not necessarily doing yourself any favors by using storebought ground turkey. Unless the label specifies that the turkey is extra-lean, you are getting a lot of ground up turkey skin--and fat--in the bargain.) The basic changes we made to the meat loaf were these: We used "extra-lean" ground beef (back in the day, this wasn't even an option at the market) we cut the whole egg to an egg white (the fat and cholesterol are in the yolk); and we used skim instead of whole milk. But we also wanted to add some good stuff back in to help with the texture and flavor of the finished meat loaf, so we used chopped celery, onion, and--and this is the important part--1 cup of grated carrots. The carrots added both dietary fiber (at least one-third of it being cardioprotective soluble fiber) and the antioxidant beta-carotene.

PER SERVING
BEFORE
AFTER
Calories
469
256
Dietary fiber (g)
0.3
3.5
Total fat (g)
32
8.7
Saturated fat (g)
13
3.3
Cholesterol (mg)
173
31
Sodium (mg)
1089
513
Beta-carotene (mg)
0
4.4
Potassium (mg)
554
871

Ingredients

     2 slices white bread, crumbled  1/4 cup skim milk  3/4 pound extra-lean ground beef  1 cup grated carrots  1 stalk celery, finely chopped  1 medium onion, minced  2 cloves garlic, minced  1 can (6 ounces) no-salt-added tomato paste  1 egg white, slightly beaten  1/2 teaspoon dried thyme  1/2 teaspoon salt  1/4 teaspoon pepper

1. Preheat oven to 400°F. Line 8-1/2" x 4-1/2" loaf pan with foil.

2. In large bowl, combine bread and milk. Add beef, carrots, celery, onion, garlic, tomato paste, egg white, thyme, salt, and pepper. Mix until well combined.

3. Transfer to prepared pan and bake 25 minutes, or until cooked through. Serve hot, warm, or chilled. Makes 4 servings

Per serving: 256 calories, 8.7g total fat, 3.3g saturated fat, 3.5g monounsaturated fat, 0.5g polyunsaturated fat, 4g dietary fiber, 22g protein, 23g carbohydrate, 31mg cholesterol, 513mg sodium
Good source of: beta-carotene, riboflavin, niacin, vitamin B6, vitamin B12, potassium, zinc

Author: the Healing Kitchen staff
Date Published: 12/27/2000
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