Classic comfort food meatloaf can provide several health and nutritional benefits, especially when prepared with wholesome ingredients and mindful cooking techniques. Here are some potential benefits:
1. Protein: Meatloaf is typically made with ground beef, which is a rich source of high-quality protein. Protein is essential for building and repairing tissues, supporting muscle growth, and maintaining a healthy immune system.
2. Vitamins and Minerals: Depending on the ingredients used, meatloaf can contribute to your intake of essential vitamins and minerals. Onions, garlic, and bell peppers commonly used in meatloaf recipes provide vitamins C and A, as well as minerals like potassium and manganese.
3. Fiber: If whole wheat breadcrumbs or other fiber-rich ingredients are used, meatloaf can become a source of dietary fiber. Fiber aids in digestion, promotes feelings of fullness, and supports a healthy gut.
4. Antioxidants: Certain ingredients in meatloaf, such as onions, garlic, and bell peppers, contain antioxidants that help combat free radicals in the body. Antioxidants play a role in reducing inflammation and protecting against chronic diseases.
5. Blood Sugar Regulation: By using whole wheat breadcrumbs instead of refined white breadcrumbs, meatloaf can have a lower glycemic index, meaning it causes a slower and more controlled rise in blood sugar levels. This can be beneficial for individuals managing diabetes or aiming to stabilize their blood sugar levels.
6. Portion Control: Preparing and serving meatloaf in appropriate portion sizes can support healthy eating habits. It allows you to enjoy the flavors and benefits of meatloaf without overeating. Pairing meatloaf with nutrient-dense side dishes, such as steamed vegetables or a salad, can further enhance the overall nutritional value of your meal.
It’s worth noting that the overall healthiness of meatloaf also depends on factors such as the quality of ingredients used, cooking methods (baking versus frying), and the moderation of added fats, sugars, and sodium. By choosing lean meats, incorporating vegetables, and being mindful of portion sizes, you can create a delicious and nutritious meatloaf that aligns with your health goals.
Classic Comfort Food Meatloaf Recipe
Ingredients:
1 onion, finely chopped
1/4 cup Kraft Calorie Wise Italian dressing
1-1/2 pounds of lean beef
3/4 cup Heinz ketchup, divided
1 (120 g) pack of low-sodium chicken stuffing mix
3/4 cup water
2 egg whites
1/2 cup cheddar cheese
Directions:
Preheat the oven to 374 degrees Fahrenheit.
Put the chopped onions and Italian dressing in a large non-stick skillet. Cook over medium heat for 8-10 minutes or until golden brown, stirring constantly. Remove from heat and let it cool a bit.
In a large mixing bowl, combine the meat, onion mixture, 1/4 cup of ketchup, stuffing mix, water, and egg whites. Mix well.
Shape the mixture into a 10×5-inch loaf and place it in a 13×9-inch baking dish sprayed with cooking spray. Spread the remaining ketchup on top.
Bake for 51-61 minutes or until the meatloaf is cooked through and has reached an internal temperature of 160°F.
Remove from the oven and sprinkle the cheddar cheese on top. Return to the oven and bake for an additional 2 minutes or until the cheese is melted and bubbly.
Prep Time: 15 minutes | Cooking Time: 1 hour | Total Time: 1 hour 15 minutes
Kcal: 320 kcal | Servings: 8 sservings
Certainly! Here are some tips to make a classic comfort food meatloaf even more delicious:
1. Choose Lean Ground Meat: Opt for lean ground beef with at least 90% lean meat. This helps reduce the overall fat content while still providing a good amount of protein. You can also use ground turkey or chicken for a leaner alternative.
2. Add Vegetables: Incorporate finely chopped vegetables like onions, bell peppers, carrots, or mushrooms into the meat mixture. This not only adds flavor but also boosts the nutritional value of the meatloaf. Plus, it adds moisture to the loaf, keeping it tender.
3. Use Whole Wheat Breadcrumbs: Replace regular breadcrumbs with whole wheat breadcrumbs or even crushed whole wheat crackers. Whole wheat options provide more fiber and nutrients compared to their refined counterparts.
4. Opt for Fresh Herbs and Spices: Adding fresh herbs like thyme, rosemary, or parsley, along with spices like garlic, paprika, or black pepper, enhances the flavor profile of the meatloaf. Experiment with different herbs and spices to suit your taste preferences.
5. Don’t Overmix the Meat Mixture: Mix the ingredients just enough to combine them evenly. Overmixing can result in a dense and tough meatloaf. Use your hands or a wooden spoon to gently incorporate the ingredients without overworking the meat.
6. Shape and Bake Properly: Shape the meat mixture into a loaf shape and place it in a greased loaf pan or on a baking sheet. Baking the meatloaf at a moderate temperature (around 350°F or 175°C) ensures even cooking and helps retain moisture. Use a meat thermometer to check for an internal temperature of 160°F (71°C) to ensure it’s fully cooked.
7. Let It Rest Before Slicing: Once the meatloaf is cooked, allow it to rest for 5-10 minutes before slicing. This helps the juices redistribute within the meat, resulting in a juicier and more flavorful meatloaf.
8. Customize the Toppings: Consider topping the meatloaf with a layer of ketchup, barbecue sauce, or a glaze made from a combination of ingredients like brown sugar, mustard, and Worcestershire sauce. This adds an extra layer of flavor and moisture to the meatloaf.
Remember to adjust the seasoning and ingredients according to your preferences. These tips will help you create a classic comfort food meatloaf that is flavorful, moist, and enjoyable for the whole family.