This recipe is safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten.
"If you're a lover of food you need to make love to that plate cause it's waitin' on ya."
-Mekiel Ruben, Musician
Meatloaf is fantastic because you can make it on a Sunday with only about 20 minutes prep time. The great thing is that you'll have leftovers for the week.
This is a great variation on meatloaf with everything in one pan - protein, great carbs, and veggies all wrapped up in good fats and great Tuscan seasoning. Serve this with a great side salad and you are set.
The mashed beans are a great ingredient for binding the meatloaf instead of traditional breadcrumbs. Not only does it create a great smooth texture for the meatloaf, but they add a ton of fiber. A great way to get additional Mediterranean Diet points.
Servings: 6 | Serving size: 1/6 meatloaf with beans and sauce
Cooking Time: 120 Minutes
This recipe may be multiplied using multiple pans and keeps well for about 48 hours in the fridge after being cooked. Good cold or reheated as sandwiches.
Preheat oven to 325°F.
Mash 1/2 can of the beans together with the oregano, paprika, fennel, 3 cloves of the garlic, salt, and pepper.
Mix the ground beef together with the mashed beans until well blended.
Gently fold in the other 1/2 can of beans (left whole).
Roll the mixture into a large ball and then shape into a loaf. Place the loaf in the refrigerator.
Place the olive oil in a large skillet over medium heat.
Add the remaining garlic and cook for about 3 minutes.
Add the onions, celery and carrot and cook for about 5 minutes.
Add the diced tomatoes, stir, and add the second can of white beans, the sliced olives, and the water.
Place the meatloaf in the pan on top of the tomato mixture.
Place the pan in the oven.
Cook for about 90 minutes, basting the top occasionally with the tomato sauce.
Cook until the internal temperature is 150°F.
Remove from the oven and let rest for about 5 – 10 minutes before slicing.
Serving size: 1/6 loaf with beans and sauce
|Calories 361||Calories from Fat 99|
|% Daily Value|
|Total Fat 11g||14%|
|Saturated Fat 3g||15%|
|Monounsaturated Fat 6g|
|Trans Fat 0g|
|Total Carbohydrates 30g||11%|
|Dietary Fiber 8g||28%|
|Vitamin K 17mcg|