Meatloaf is a quintessential American comfort food and, with the right ingredients, it can be a healthy addition to your weekly meals. While traditional meatloaf is made with breadcrumbs, substituting oatmeal increases the fiber content of the dish. Once you master the basic recipe, you can experiment with a nearly endless range of flavor variations based on seasonal ingredients or your personal preferences.
Step 1
Heat the olive oil in a heavy pan or skillet over medium-low heat. Cook the onions, garlic and aromatic vegetables, such as carrots, celery, mushrooms or leeks, for six to eight minutes, or until they begin to turn brown.
Step 2
Measure the rolled oats and milk into a medium-sized bowl, and allow the oats to soak for 30 minutes.
Step 3
Combine the ground meat, lightly beaten eggs, aromatic vegetable mixture and soaked oats in a large mixing bowl. Add any desired herbs, spices or other ingredients, such as grated cheese, dried fruit, citrus zest, chopped hot peppers or grated ginger. Season to taste with Worcestershire sauce, salt and black pepper.
Step 4
Gently mix together the ingredients with your hands, being careful not to compact the mixture.
Step 5
Preheat your oven to 375 degrees Fahrenheit. Spray a large meatloaf pan with nonfat cooking spray. Transfer the meat mixture into the pan to form a loaf shape.
Step 6
Brush the top of the loaf with either ketchup or honey. Bake for 40 to 55 minutes, or until the internal temperature of the loaf reaches 160 degrees Fahrenheit. Let stand for 10 minutes before serving.
Tips and Warnings
- For a low-fat meatloaf, choose ground turkey or chicken instead of beef. If you do use poultry, cook to an internal temperature of 165 degrees Fahrenheit.
- Wash your hands thoroughly with antibacterial soap and water after handling raw meat.
Things You'll Need
- 2 tbsp. olive oil
- Heavy pan or skillet
- 1 medium chopped onion
- 2 cloves minced garlic
- 1 cup chopped aromatic vegetables
- 1 cup rolled oats
- 1/2 cup milk
- Medium bowl
- Large mixing bowl
- 2 lbs. ground meat
- 2 eggs, lightly beaten
- Worcestershire sauce
- Salt
- Pepper
- Herbs and spices
- Meatloaf pan
- Nonfat cooking spray
- 3 tbsp. ketchup or honey
- Instant-read thermometer
References
- MayoClinic.com: Heavy Recipes -- A Guide to Ingredient Substitutions
- "Fine Cooking"; Meatloaf; Allison Ehri Kreitler; February/March 2011
Member Comments