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Saturday, August 17, 2013

Diabetic Friendly Basic Meatloaf

While meatloaf purists focus on the meat, look at meatloaf as a way to pack extra veggies and whole grains into a meal, as we do in this healthy, classic meatloaf recipe.


photographer: Peter Ardito


Ingredients
Total Time: 1 1/2 hours


  • 1 large onion, cut into 2-inch pieces
  • 1 large green bell pepper, cut into 2-inch pieces
  • 2 large stalks celery, cut into 2-inch pieces
  • 1 tablespoon extra-virgin olive oil, or canola oil
  • 5 tablespoons ketchup, divided
  • 2 tablespoons Worcestershire sauce
  • 1 tablespoon whole-grain mustard
  • 2 teaspoons paprika
  • 1 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 large egg, lightly beaten
  • 3/4 cup dry whole-wheat breadcrumbs, (see Tip)
  • 2 pounds lean (90% or leaner) ground beef


Directions
Prepare through Step 3, cover and refrigerate for up to 1 day. Let stand at room temperature while oven preheats; bake until an instant-read thermometer registers 165°F, about 1 hour.

Preheat oven to 375°F. Coat a large rimmed baking sheet with cooking spray (or see Loaf Pan Variation).

Pulse onion, bell pepper and celery in a food processor until finely chopped. (Or finely chop them with a knife.)

Heat oil in a large nonstick skillet over medium-high heat. Add the vegetables and cook, stirring occasionally, until tender and most of the liquid has evaporated, 5 to 10 minutes. Transfer to a large bowl and let cool for 10 minutes.

Add 2 tablespoons ketchup, Worcestershire, mustard, paprika, garlic powder, salt and pepper to the vegetables; stir to combine. Stir in egg and breadcrumbs. Add ground beef and with clean hands gently knead the vegetable mixture into the meat; do not overmix. Pat the meat mixture into a loaf shape (about 12 by 5 inches) on the prepared baking sheet. Spread the remaining 3 tablespoons ketchup on top.

Bake the meatloaf until an instant-read thermometer inserted in the center registers 165°F, about 45 minutes. Let rest for 10 minutes before slicing. Makes 10 servings

Recipe Source: Diabetic Connect




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