Healthy Meat Loaf
Submitted by nannyl
Healthy meat loaf packed with sauteed cabbage, shredded carrots, and potatoes mixed into lean ground beef with whole wheat bread crumbs. More vegetable than meat, baked covered then uncovered for a golden crust.
YIELD
8 servingsPREP
25 minCOOK
1 hrsREADY
2 hrsThis meat loaf is more vegetable than beef, and that’s exactly the point. Sauteed cabbage, shredded carrots, and shredded potatoes get folded into lean ground round with basil, oregano, and a splash of vinegar. The vegetables add moisture, bulk, and flavor while keeping the fat content low.
The cabbage needs to saute until it starts to turn golden, about 10 to 15 minutes total. That caramelization brings out a natural sweetness that raw cabbage can’t deliver, and it keeps the loaf from tasting watery or vegetal.
Baking covered for the first 30 minutes steams the loaf so it stays moist inside. Uncovering for the second 30 minutes lets the outside develop a firm, browned crust. Rest it a full 15 minutes before slicing or it will fall apart.
Kitchen Tips
- Cool the sauteed vegetables completely before mixing into the meat. Hot vegetables will partially cook the beef and create a weird, mealy texture.
- Use one whole egg plus one egg white as the recipe calls for. The extra white adds binding power without the fat of a second yolk.
- Whole wheat bread crumbs add more fiber and a nuttier flavor than white bread crumbs.
- The vinegar in the mix adds a subtle tang that brightens the whole loaf. Don’t leave it out.
Variations
- Top with a thin layer of ketchup or tomato sauce before uncovering for a classic glazed finish.
- Swap ground beef for ground turkey for an even leaner version.
- Add diced bell pepper to the vegetable saute for more color and sweetness.
Ingredients
Directions
Sauté cabbage and onion in the oil in a large skillet over medium heat, stirring them often, for about 5 minutes.
Reduce the heat to medium low and sauté the vegetables for 5 to 10 minutes longer or until cabbage begins to turn golden.
Add the carrots and garlic; sauté the vegetables another 5 minutes.
Remove the vegetables from the heat and let them cool to room temperature.
In a large bowl, combine the beef with the egg white and whole egg, bread crumbs, basil, oregano, black pepper, water and vinegar.
Add the cooked vegetables and shredded potatoes to the beef mixture.
Mix ingredients well.
In a shallow baking pan, shape the meat and vegetable mixture into a loaf about 8 inches long.
Cover the pan tightly with aluminum foil. Bake the meat loaf in a preheated 350℉ (180℃) oven for 30 minutes.
Uncover the meat loaf and bake it 30 minutes longer.
Let the meat loaf rest for about 15 minutes before slicing it.
Serves 8.
Comments