Most of the carbs in meat loaf come from the bread and milk that give it a tender, open texture. Some come from ketchup-based sauce topping that caramelizes into a attractive, dark red, delicately sweet crust, but most commercial ketchup is high in high-fructose corn syrup. To make a delicious low-carb meatloaf, use finely ground carrots, onions and cream to achieve a juicy, tender loaf without starchy grains. Top the meat loaf with tomato paste, vinegar and mustard powder for some of the culinary qualities of ketchup without the added sugar. Fresh herbs and cooked vegetables enliven the dish further.
Step 1
Preheat oven to 325 degrees Fahrenheit.
Step 2
Add carrots, onions and vegetables to the bowl of a food processor or blender. Process. For a more rustic end product, process only briefly to leave the vegetables in larger bits. You may even dice or mince the onions and vegetables. However, the carrot must be finely grated or processed to tenderize the loaf.
Step 3
Empty blended vegetables into a large mixing bowl. Add eggs, cream, milk, parsley, herbs, salt and pepper. Stir together well with a cooking spoon or whisk.
Step 4
Add meat to the mixture. Mix well, using clean hands or clean-gloved hands.
Step 5
Place the meat loaf mixture into a baking pan or two loaf pans. Any size and shape will do, as long as the pans are filled to no more than 3/4 capacity.
Step 6
In a small mixing bowl, mix together tomato paste, vinegar, mustard powder and 2 tbsp. water. Spoon this mixture over the surface of the meat loaf or meat loaves.
Step 7
Bake at 325 degrees Fahrenheit for 90 minutes to two hours, until juices are clear and meat is tender and well done to your liking. Baking time will vary according to shape and material of baking pans. The sauce topping should be nicely darkened; if it is not, broil the loaf for five minutes.
Step 8
Remove from oven and serve. Top with sour cream if desired. A vegetable side dish may not be necessary if you have enough vegetables incorporated into the loaf.
Tips and Warnings
- Cut the recipe by another 6 g carbohydrate by eliminating the tomato-based topping and draping the loaf with several strips of uncooked bacon instead. Half and half is half cream and half milk, so you can substitute 1/2 cup half and half for the the milk and cream. Save time by making a double batch. Shape and freeze half the raw mixture in aluminum foil, then place in a baking pan, foil and all, to bake. Use the regular temperature, but double the baking time for the frozen portion.
Things You'll Need
- 3 to 6 carrots, peeled and trimmed
- 1 onion, peeled and trimmed
- Optional: leftover cooked low-starch vegetables, such as spinach, zucchini or mushrooms
- 2 to 4 whole eggs
- 1/4 cup cream
- 1/4 cup milk
- 1/4 cup fresh parsley, chopped, or 1 tbsp. dried flakes
- Fresh herbs, minced fine
- 1 1/2 tsp. salt
- 1/4 tsp. ground black pepper
- 2 lb. ground meat, at least 1 lb. beef and the rest beef, pork, ham or lamb
- 2 tbsp. tomato paste
- 1 tbsp. apple cider vinegar or other vinegar of your choosing
- 1 tsp. ground mustard powder
- Several strips bacon
- Baking pan or two loaf pans
References
- "Joy of Cooking"; Irma S. Rombauer, et al.; 1997
- "How to Cook Everything"; Mark Bittman; 1998
- "Better Homes and Gardens Meat Cook Book" ; Editors of Better Homes and Gardens Books; 1959
- "Anniversary Slovak-American Cook Book" ; First Catholic Slovak Ladies Association; 1952
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