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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"Food is the most primitive form of comfort."
-Sheilah Graham, Gossip columnist

The refrigerator light goes on...

Meatloaf, next to Mac and Cheese, may be the ultimate comfort food. Its great out of the oven and I like the tomato sauce topping. Served with mashed potatoes and a side of broccoli or lima beans and you cant help but feel good. As with all recipes that use ground beef, look for extra lean or 93% lean. If need be, ask the butcher to grind you some from a piece of very well trimmed bottom round.

Bottled tomato sauce or marinara sauce will work well with this recipe. Look for a sauce with as little sodium as possible and 2 grams of fat or less per 1/2 cup serving.

Tomato Sauces

I look for good quality bottled tomato sauces that have as little fat and calories as possible.  The Newmans Own is good and widely available, but there are so many lovely sauces that it is merely a matter of checking the nutrition information.  Do look carefully because many sauces have added sugar and, while this can add calories, it can be very important if you are diabetic.  

Finding one that is lower in sodium may take some experimentation, however.  Because bottled tomato sauces are a matter of personal tastes, it may take a few tries for you to find one that is low in sodium but has a bright tomato flavor.  


 

Healthy Meatloaf



Servings = 6 | Serving size =1 slice

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3.

This keeps well for about 48 hours in the fridge after being cooked. Makes great sandwiches the next day.

Serve with Roasted Potatoes or Plain Mashed Potatoes or Mashed Yams or Yam Home Fries or Home Fries - Low Sodium Version or Home Fries or Yam Home Fries - Low Sodium Version or Plain Mashed Potatoes - Low Sodium Version or Thick Cut Yam Fries or Thick Cut Yam Fries - Low Sodium Version

AND

Serve with Sauteed Spinach or Roasted Beets or Pan Grilled Broccoli or Pan Grilled Asparagus or Herbed Zucchini or Green Beans with Red Onion or Candied Carrots or Zucchini with Sun Dried Tomatoes or Sauteed Leeks or Zucchini with Sun Dried Tomatoes - Low Sodium Version or Sauteed Leeks - Low Sodium Version or Yellow Squash and Onions

1 lb extra lean ground beef
4 ounces fresh bread crumbs
1 tsp dried oregano
1 tsp dried basil
1 tsp dried rosemary
1 tsp dried thyme
1/2 tsp salt
1/8 tsp fresh ground black pepper
3/4 cup tomato sauce

Healthy Meatloaf Recipe
Preheat oven to 325F.

Line an oblong Pyrex dish or large skillet with aluminum foil.

Mix the ground beef together with the bread crumbs, oregano, basil, rosemary, thyme, salt and pepper until well blended.

Roll the mixture into a large ball and then shape into a loaf. Place the loaf in the aluminum foil lined pan. Continue to shape until the loaf is firm by pressing it together.

Place the pan in the oven. Cook for about 30 minutes and top with the marinara sauce. Return to the oven and cook for about 20 minutes until the internal temperature is 150F. Remove from the oven and let rest for about 5 10 minutes before slicing.

Nutrition Facts

Serving size = 1 cup

Servings = 6

.

Amount Per Serving

Calories 193 Calories from Fat 44
  % Daily Value
Total Fat 5g 8%
    Saturated Fat 2g 10%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 47mg 16%
Sodium 387mg 16%
Total Carbohydrates 17g 6%
    Dietary Fiber 2g 7%
    Sugars g  
Protein 19g  
Vitamin A 3% Vitamin C 8%
Calcium 6% Iron 19%
Vitamin K 8 mcg Potassium 425 mg
Magnesium 33 mg