Meat Loaf

This simple meat loaf has unbelievable flavor considering how few ingredients it has and how easy it is to make.

INGREDIENTS

• 2 pounds (900 g) extra-lean ground beef
• ½ cup (120 ml) egg substitute
• 2/3 cup (53 g) quick-cooking or rolled oats
• 2 tablespoons (15 g) low-sodium onion soup mix (see recipe in Chapter 2)
• ½ cup (120 g) low-sodium ketchup, divided

PREPARATIONS

1. Combine ground beef, egg substitute, oats, soup mix, and all but 2 tablespoons (30 g) ketchup.
2. Shape the mixture into a loaf and place it in a slow cooker.
3. Top the loaf with the remaining 2 tablespoons (30 g) of ketchup.
4. Cover and cook on low for 6 to 8 hours or on high for 2 to 4 hours.

YIELD 8 servings

SPECIAL INSTRUCTIONS

• You can adjust the cooking time depending on whether you prefer a longer, slower cooking process or a shorter, faster one.
• Make sure to use a lean ground beef to keep the meat loaf healthier.

TIPS

• Serve the meat loaf with mashed potatoes and steamed vegetables for a complete meal.
• Leftover meat loaf can be stored in the refrigerator for up to 3 days.
• You can also freeze individual slices of the meat loaf for later use.

NUTRITIONAL INFORMATION PER SERVING

• 96 g water
• 318 calories (58% from fat, 31% from protein, 11% from carbs)
• 24 g protein
• 20 g total fat
• 8 g saturated fat
• 9 g monounsaturated fat
• 1 g polyunsaturated fat
• 8 g carbs
• 1 g fiber
• 4 g sugar
• 214 mg phosphorus
• 22 mg calcium
• 3 mg iron
• 106 mg sodium
• 455 mg potassium
• 196 IU vitamin A
• 0 mg ATE vitamin E
• 2 mg vitamin C
• 78 mg cholesterol

CONCLUSION

Meat loaf is a classic comfort food that never fails to satisfy. This recipe takes the traditional meat loaf and elevates it with a delicious flavor profile while keeping it simple and easy to prepare. With just a few basic ingredients, you can create a moist and flavorful meat loaf that will impress your family and friends. The combination of extra-lean ground beef, egg substitute, oats, and low-sodium ketchup results in a healthier version of this beloved dish.

One of the great things about this meat loaf recipe is its versatility. You can customize it by adding your favorite herbs and spices to enhance the flavor even further. Serve it with creamy mashed potatoes and steamed vegetables for a complete and satisfying meal.

Whether you choose to cook the meat loaf in a slow cooker or a conventional oven, the result will be a tender and juicy loaf that is packed with savory goodness. The slow cooking method allows the flavors to meld together, creating a rich and comforting dish. However, if you’re short on time, you can also opt for the faster cooking method without sacrificing too much in terms of taste and texture.

Don’t forget to save any leftovers, as this meat loaf makes for delicious sandwiches the next day. You can also freeze individual slices for quick and convenient meals in the future.

In conclusion, this simple and flavorful meat loaf recipe is a must-try. It’s a dish that brings people together and provides a sense of comfort and satisfaction. Give it a try and enjoy the deliciousness of homemade meat loaf.