how2heroes » Low-Fat Meatloaf

Healthy Eating » Low-Fat Meatloaf

Nutrition Instructor Todd Seyfarth proves that it's not the fat that equals flavor in favorites such as meatloaf. He explains that fat only binds proteins to prevent a product from yielding a tough texture. By replacing this binding agent with a healthy, flavorful roasted vegetable purée, the meatloaf comes out just as moist, juicy and flavor-packed as it's fattier cousin. Todd serves the meatloaf with a Cauliflower Cheese Sauce for comfort food without the guilt.

Print Recipe

Serves 6

Ingredients

¼ large carrot, sliced
½ red onion, rough chopped
1 shallot, rough chopped
½ stalk celery, rough chopped
½ cup beef stock
10 oz lean ground beef (10% fat)
¼ cup Egg Beaters
2 tbsp fresh parsley, chopped
½ tsp salt
freshly-ground black pepper
ground spice blend: ½ tsp each coriander, mustard seed, pink peppercorns & paprika
1 tbsp whole wheat couscous (or breadcrumbs)
squeeze of fresh lemon juice (optional - added to plated dish)

Cauliflower Cheese Sauce

½ cup whole milk
1 cup cauliflower, broken into small pieces
½ cup sharp cheddar cheese
salt to taste

Special Equipment

food processor or coffee grinder
baking sheet
foil
parchment paper
cooking thermometer

How-to

Make Mirepoix Purée

Preheat oven to 350º
Lay red onion, shallot, carrot & celery on foil-lined sheet pan and roast 20-30 minutes
Remove from oven and transfer roasted vegetables to food processor
Add beef stock and pulse until puréed

Assemble & Bake

Lower oven temperature to 325º
In medium bowl, mix beef, Egg Beaters, parsley, salt and pepper, ground spice blend and couscous. Mixture will be wet (more so than you're used to when making meatloaf)
Line a 7” loaf pan with a rectangular piece of parchment (the width being the length of the loaf pan), pressed against the bottom and extending up the long sides for easy lift and removal
Spread meat mixture inside pan and bake for 60 minutes. Check for internal temperature of 160º
Remove meatloaf from oven and allow to rest in pan 5-10 minutes
Lift from pan with parchment and slice into 6 pieces. Serve with vegetables or side of choice, spoon Cauliflower Cheese Sauce over top
Add a squeeze of fresh lemon juice

Cauliflower Cheese Sauce

While meatloaf is in the oven, simmer milk and cauliflower in small saucepan over medium heat until cauliflower is tender
Blend in food processor until smooth
Pour over cheddar cheese while warm, and whisk until melted
Season with salt

Adapted from Joy of Cooking

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Comments (1)

Posted Friday, April 9, 2010, at 5:43 am by mariyum:

OK, so...this is good, it's really really good... just got through, (about a month ago), eating an incredible meatloaf with tons-o-fat from one of my "fave" Idaho hunting cooks, and then suffered all night, yes, guilt plus heartburn! mostly heartburn, I don't have much conscience when it comes to fat...here we have no guilt, no heartburn, (and no no no I refuse to take acid reflux medicine, 'cause, after all, isn't our body tryin' to tell us something??) rock on mr good-for-you chef, but then, pinion nuts are great and good fat, just like olive oil -- yummmm

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Low-Fat Meatloaf