Rib-Sticking Meatloaf Makeover

Stick-to-your-ribs meatloaf gets a healthy makeover with lean ground beef, the addition of shredded carrot and oats, and flavor enhancers like green onion, garlic, and garden-fresh basil.

You can easily double this recipe and freeze the second loaf for a family-friendly freezer meal.

September always feels like my busiest month of the year. Summer vacation turns to back-to-school time, and Tim and I always find ourselves clocking more hours at the office. (My office is my home, so I can’t complain!) I tend to cook a lot more, and when I can, I double what I’m making so I can freeze it for another day.

For this month’s Recipe Redux challenge, I was asked to cook up a freezer meal with something from my gardens. Since I don’t have a garden (I tend to kill everything I plant), I turned to fresh basil from Wilson Farm—a local farm that’s less than a mile from my house—as one of the star ingredients in my dish.

[Tweet “Double this meatloaf makeover and freeze a loaf for a future dinner #nutrition #TheRecipeRedux”]

I love the simplicity of this recipe, and it’s gluten free if you use GF oats.

Yes, meatloaf can be healthy. My makeover has 19 grams of protein and less than 4 grams of saturated fat per serving.

I use a cool technique for cooking the meatloaf. Instead of using a traditional loaf pan, I place a cooling rack inside a baking sheet, cover the rack with aluminum foil, poke a few holes in the foil, and then form the meatloaf on top. The fat drips through, and the loaf cooks up quickly.

To turn this into a freezer meal, double the recipe. Allow your second loaf to cool, and then slice it, wrap in foil, label it with the date, and freeze for later use.

According to the USDA, cooked meat retains its quality in the freezer for two to three months.

4.0 from 3 reviews

Rib-Sticking Meatloaf

 

Author: Liz

Nutrition Information

• Serves: 6

• Serving size: ⅙th of the loaf
• Calories: 200

• Fat: 9g
• Saturated fat: 3.5g
• Carbohydrates: 9g
• Sodium: 280mg
• Fiber: 2g
• Protein: 19g

Recipe type: Dinner

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Classic meatloaf gets a light and flavorful makeover, and by doubling the recipe, you can freeze a loaf for a future family dinner. (I'll probably thaw the frozen loaf when I'm back from FNCE in early October!)

Ingredients

• 1 large egg, beaten
• 1 medium carrot, grated on the small holes of a box grater (1/3 to ½ generous cup)
• ½ cup quick-cooking oats
• ⅓ cup finely chopped fresh basil
• ⅓ cup pasta sauce plus 3 tablespoons, divided
• ⅓ cup grated Parmesan cheese
• 3 green onions, white and light green parts, very finely chopped
• 2 garlic cloves, minced
• ½ teaspoon kosher salt
• ¼ teaspoon black pepper
• 1 pound lean ground beef (90% lean or higher)

Instructions

1. Preheat the oven to 375°F. Place a cooling rack over a rimmed baking sheet and then cover with aluminum foil. Poke small holes every inch or so in a 7 x 5½-inch rectangular shape; spray with nonstick cooking spray and set aside.
2. Place the egg, carrot, oats, basil, ⅓ cup of the pasta sauce, Parmesan cheese, green onions, garlic, salt, and pepper in a large bowl and stir to combine. Add the beef and mix with your clean hands until combined.
3. Place the meat mixture on the prepared foil-lined pan and form into a 7 x 5½-inch rectangle.
4. Bake until an instant-read meat thermometer registers 160°F, about 35 minutes. Remove from oven, spread the remaining 3 tablespoons pasta sauce evenly on top, and bake an additional 5 minutes, until the sauce is heated and the meatloaf is completely cooked.
5. Remove from oven, place on a cutting board, and cool 5 to 10 minutes. Cut into 6 slices and serve, or wrap in foil and refrigerate. {If doubling the recipe, cool the second meatloaf completely, cut into 6 slices, wrap in plastic wrap and then aluminum foil, label with the date, and freeze.}

Notes

Each serving has 45% vitamin A and 15% iron.

3.5.3226