Just because you’re on a meal plan that is limiting your calorie intake, doesn’t mean you have to forgo childhood favourites. In fact, a generous slice of this meatloaf recipe comes in at only 307 calories. Loads of caloric room for roasted vegetables on the side.
If meatloaf is not one of your favourites, then you’ve clearly never tried this recipe. Give it a go and you may just find yourself wishing this was the first meatloaf you had tasted. You’ll also understand why leftover meatloaf sandwiches are a thing (excuse the drool).
Mamma’s Homemade Meatloaf
Description
Meatloaf should never be dry like sawdust packed into loaf form. Alternately, it also shouldn't be so wet it falls apart as it cooks. You're aiming for a juicy, tender loaf with a savoury barbecue bite that's happy holding whatever form you choose to mould it into. Though the standard log shape is traditional and easy to shape, anyone with a cake form can let their creativity run wild.
Though not included in the calorie count for this recipe, no slice of meatloaf is complete without a few roasted potatoes, carrots and onions. Other vegetables that roast up well include mushrooms, turnip, cauliflower, broccoli, and brussels sprouts.
Ingredients
Directions
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Preheat oven to 400°F / 200°C.
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In a large mixing bowl, add all of the ingredients (except the additional honey garlic barbecue sauce, which you will use for basting once the loaf is formed). With clean hands, combine the ingredients thoroughly.
If the mixture feels too dry, add an additional splash of water. Should the mixture feel too wet and unwilling to keep its shape, mix in a sprinkle of additional breadcrumbs.
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Once well combined, form into the desired shape by hand or by mould, then place into a parchment-lined roasting pan. Coat the outside of the meatloaf with extra honey garlic barbecue sauce.
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If you are also roasting vegetables, season them with a little olive oil and salt before nestling them in around the meatloaf.
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Cover with foil or lid and bake for 45 minutes. Remove the covering, turn the vegetables, and continue cooking for another 15 to 20 minutes, or until the meat is cooked through. If you have any reserved honey garlic barbecue sauce remaining, add a fresh layer over the surface if desired.
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Once it's ready, slice and serve with vegetables. Refrigerate leftovers for up to 3 days (if they last that long... )
Servings 8
- Amount Per Serving
- Calories 307kcal
- % Daily Value *
- Total Fat 11.86g19%
- Saturated Fat 4.49g23%
- Cholesterol 122.5mg41%
- Sodium 450.75mg19%
- Potassium 475.77mg14%
- Total Carbohydrate 20.25g7%
- Dietary Fiber 1.38g6%
- Sugars 10.91g
- Protein 27.74g56%
- Vitamin K 1.27 mcg
- Thiamin 0.09 mg
- Riboflavin 0.18 mg
- Niacin 5.89 mg
- Vitamin B6 0.48 mg
- Vitamin B12 2.38 mcg
- Pantothenic Acid 0.78 mg
- Phosphorus 238.06 mg
- Copper 0.13 mg
- Manganese 0.08 mg
- Vitamin C 7%
- Calcium 3%
- Iron 16%
- Selenium 18.96mcg
- Zinc 5.94mg
- Magnesium 30.99mg
- Vitamin E 0.12mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
TIP: Instead of mixing the ingredients in a bowl, recycle a large, clean, intact freezer bag. It's far easier to make sure everything is mixed in thoroughly, while keeping your hands clean, and making the shaping and transport of the loaf to the roasting pan so much easier.
TIP: Spray the roasting pan with a 0-calorie cooking spray before lining with a sheet of parchment paper. This will keep the parchment in place and help you lift the loaf out of the pan after cooking.
TIP: If you don't have any onion soup mix, you can substitute this for chicken or vegetable flavoured instant powdered stock. Alternately, if you have a bullion cube, break it up and dissolve it in the 1/4 cup water before adding it to the meat.