"A healthier take on the classic comfort dish, this lean meatloaf is packed with savory flavors from sautéed onion and garlic, bound perfectly with just enough breadcrumbs and egg, and finished with a tangy ketchup glaze. It's moist, flavorful, and satisfying, ensuring you don't miss the traditional version."
Why it's Healthy
This meatloaf is made healthier by prioritizing lean ground meat, significantly reducing saturated fat content. We've also moderated the amount of breadcrumbs, focusing on a binder that supports structure without adding unnecessary carbohydrates. The generous use of sautéed onion and garlic enhances flavor naturally, allowing for less reliance on excess salt or sugar. By draining excess fat during baking and controlling the portion of ketchup used for the glaze, we ensure a delicious outcome that is calorie-conscious and nutritionally balanced compared to traditional, often richer, versions.
Ingredients
Nutrition Facts
Detailed Breakdown
| Item | Protein | Carbs | Fat | Sugar | Fiber |
|---|---|---|---|---|---|
| Ground Meat | 124.8g | 0.0g | 55.2g | 0.0g | 0.0g |
| Breadcrumbs | 8.1g | 40.1g | 2.2g | 3.7g | 2.2g |
| Egg | 6.3g | 0.6g | 4.8g | 0.5g | 0.0g |
| Onion | 1.6g | 13.9g | 0.1g | 6.3g | 2.5g |
| Garlic | 0.6g | 3.3g | 0.1g | 0.1g | 0.2g |
| Ketchup | 1.0g | 16.0g | 0.1g | 13.9g | 0.3g |
| Salt | 0.0g | 0.0g | 0.0g | 0.0g | 0.0g |
| Black Pepper | 0.2g | 1.3g | 0.1g | 0.0g | 0.5g |
| Olive Oil | 0.0g | 0.0g | 9.0g | 0.0g | 0.0g |
| Beef Stock | 0.5g | 0.5g | 0.1g | 0.0g | 0.0g |
Instructions
- 1
Preheat your oven to 375°F. Lightly grease a 9.1 inches x 5.1 inches loaf pan or a baking sheet with a small amount of olive oil.
- 2
In a small pan, heat ½ tbsp of olive oil over medium heat. Add the ¾ cup of finely chopped onion and sauté for 5-7 minutes until softened and translucent, but not browned. Add the 1 tbsp of minced garlic and cook for another minute until fragrant. Remove from heat and let cool slightly.
- 3
In a large mixing bowl, combine the 1.32 lb of lean ground meat, 2.1 oz of breadcrumbs, 1.75 oz (1 large) beaten egg, the cooled sautéed onion and garlic mixture, 1/6 cup of ketchup, ¼ cup of beef stock, ¾ tsp of salt, and ¾ tsp of freshly ground black pepper.
- 4
Gently mix all ingredients with your hands until just combined. Be careful not to overmix, as this can result in a tough meatloaf.
- 5
Press the mixture evenly into the prepared loaf pan, or shape it into a compact 7.9 inches x 3.9 inches loaf on a greased baking sheet.
- 6
Bake for 45 minutes.
- 7
After 45 minutes, carefully remove the meatloaf from the oven and drain any excess fat from the pan. Spread the remaining 1/12 cup of ketchup evenly over the top of the meatloaf for the glaze.
- 8
Return the meatloaf to the oven and bake for an additional 15-20 minutes, or until an internal temperature of 160°F is reached and the glaze has caramelized slightly.
- 9
Once cooked, remove the meatloaf from the oven and let it rest in the pan for 10 minutes before carefully transferring it to a cutting board. This allows the juices to redistribute, ensuring a tender and flavorful slice.
- 10
Slice into ¾ inch thick portions and serve hot.
Sources & Inspiration
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