Meatloaf

Meatloaf has long been one of those iconic meals that Americans ate for years. Here are six meatloaf recipes to help you through the day, including Mushroom Meatloaf (I know my mom would have loved this one!) and Athenian Meatloaf with Yogurt-Cucumber Sauce. Enjoy!

TURKEY MEATLOAF

Recipe Yield: Makes 5 servings

Source: AICR

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-meatloaf.

Ingredients

1/2 lb.ground turkey breast

1/2 lb. ground turkey

1/3 cup ketchup

1 cup unseasoned whole-wheat breadcrumbs

3/4 cup finely chopped onion

1 tsp. dried basil

2 tsp. dried oregano

2 garlic cloves, minced

1 large egg

1/2 cup shredded carrots

1/4 cup chopped fresh parsley

1/4 cup green bell pepper, minced

1/4 cup red bell pepper, minced

Salt and freshly ground black pepper, to taste

3 Tbsp. ketchup (optional, to use as a topping)

Directions

Preheat oven to 350 degrees.

Combine all ingredients except 3 tablespoons of ketchup in a large bowl. Transfer mixture to a 9x5-inch non-stick loaf pan. Bake 1 hour, uncovered.

Remove from oven. Spread the 3 tablespoons ketchup on top, if desired. Cover lightly with foil and let meatloaf rest 10 minutes. Cut into slices and serve.

Nutritional Information Per Serving: Calories: 278; Fat: 10 g; Sodium: 420 mg; Protein: 24 g; Carbohydrates: 23 g

Diabetic Exchanges: 1 Bread/Starch, 3 Lean-Meat

MUSHROOM MEATLOAF

Recipe Yield: Yield: 8 servings

Source: Secrets of Good-Carb Low-Carb Living

Book Title: Secrets of Good-Carb Low-Carb Living

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/mushroom-meatloaf

Ingredients

1-1/2 pounds 95-percent-lean ground beef or ground turkey

2 cups very finely chopped fresh mushrooms

3/4 cup very finely chopped onion

3/4 cup quick-cooking (1-minute) oats

8-ounce can tomato sauce with roasted garlic or Italian herbs

1/4 cup plus 2 tablespoons fat-free egg substitute

1/4 cup very finely chopped fresh parsley, or 1 tablespoon plus 1 teaspoon dried parsley

1/2 teaspoon coarsely ground black pepper

1/2 teaspoon salt

Directions

Place all of the ingredients except for 1/2 cup of the tomato sauce in a large bowl, and mix well.

Coat a 9-by-5-inch meatloaf pan with nonstick cooking spray and press the mixture into the pan to form a loaf.

Bake uncovered at 350 degrees for 35 minutes. Spread the remaining tomato sauce over the meatloaf and bake for 30 additional minutes, or until the meat is no longer pink inside and a meat thermometer reads at least 160 degrees.

Remove the loaf from the oven, and let sit for 10 minutes before slicing and serving.

Nutritional Information Per Serving: Calories: 160; Fat: 4.4 g; Saturated Fat: 1.6 g; Fiber: 1.7 g; Sodium: 399 mg; Cholesterol: 45 mg; Protein: 20 g; Carbohydrates: 9 g

Diabetic Exchanges: 1/2 Bread/Starch, 3 Low-Fat Meat, 1 Vegetable

PHILLY-STYLE MEATLOAF

This recipe begins, “Bring the warmth and rich flavor of Philly into your home with this delicious meatloaf. And it only takes an hour to bake with limited amount of prep time.”

This is from Diabetic Connect.

View this online at http://www.diabeticconnect.com/diabetic-recipes/general/6672-philly-style-meatloaf

Ingredients

1 1/2 pounds ground beef

1 1/4 teaspoons salt

1 egg

1 dash ground black pepper

1 cup soft bread crumbs

1/2 cup milk

1/3 cup steak sauce, (e.g. Heinz 57)

1 onion, chopped

1/2 cup diced green bell pepper

Directions

Preheat oven to 350 degrees F. Lightly grease an 8 1/2 x 4 1/2 inch loaf pan.

In a mixing bowl, combine the ground beef, salt, egg, black pepper and bread crumbs. Pour in the milk, 3 tablespoons of the steak sauce, onion and green bell pepper.

Place the mixture into the prepared loaf pan and shape into a loaf. Brush the top with the remaining steak sauce.

Bake in the preheated oven for 1 hour or until done. Allow to stand 5 minutes before slicing.

Nutritional Facts: Servings: 6; Calories – 286; Carbohydrates – 9.5g; Total Fat – 17.9g; Protein – 20.9g; Sodium – 805mg; Dietary Fiber - 0.9g

EASY HOMEMADE MEATLOAF

Recipe Yield: Servings: 6

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/easy-homemade-meatloaf

Ingredients

1 egg

2 tablespoons green pepper, chopped fine

2 cups lean ground round (15% fat or less)

1 teaspoon salt

2 slice bread, cubed fine

1/2 teaspoon dry mustard

1/4 cup catsup

1 tablespoon prepared horseradish

1/3 cup onion, chopped fine

Directions

Preheat oven to 400 degrees F.

Mix all ingredients well.

Form into a loaf.

Place in foil-lined 5x9 pan.

Bake until done (15-20 minutes).

Nutritional Information Per Serving: Calories: 258; Fat: 15 g; Protein: 7 g; Carbohydrates: 8 g

Diabetic Exchanges: 1/2 Bread; 3 Lean-Meat; 1-1/2 Fat

JUST PLAIN MEAT LOAF

Recipe Yield: Yield: 6 servings; Serving Size: 2 generous slices each

Source: 1,001 Delicious Recipes for People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/just-plain-meat-loaf.

Ingredients

1 cup quick cooking oats

1/2 cup fat-free milk

2 egg whites or 1/4 cup no-cholesterol real egg product

1/4 cup catsup or chili sauce

1/2 cup chopped onion

1/4 cup chopped green bell pepper

1 clove garlic, minced

1 teaspoon Italian seasoning

1-1/2 pounds ground beef eye of round, or 95% lean ground beef

3/4 teaspoon salt

1/2 teaspoon pepper

Directions

Mix oats, milk, egg whites, catsup, onion, bell pepper, garlic, and herbs in medium bowl. Mix in beef, salt and pepper until blended.

Pat mixture into ungreased loaf pan, 9x5 inches, or shape into a loaf in baking pan. Bake at 350 degrees until juices run clear and met thermometer registers 170 degrees, about 1 hour. Let stand in pan 5 minutes; remove to serving plate.

Nutritional Information Per Serving: Calories: 241; Fat: 5.5 g; Sodium: 489 mg; Cholesterol: 64.3 mg; Protein: 31.2 g; Carbohydrates: 15 g

Diabetic Exchanges: 1 Bread, 3 Meat

ATHENIAN MEATLOAF WITH YOGURT-CUCUMBER SAUCE

Makes 8 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1258

View recipe with photo: http://diabeticgourmet.com/recipes/html/1258.shtml

Ingredients

2 pounds 96% lean Ground Beef

1 cup soft bread crumbs*

3/4 cup finely chopped onion

1/2 cup 2% milk

1 large egg

1 tablespoon plus 1-1/2 teaspoons dried Greek seasoning, divided

1 cup low-fat or regular Greek-style yogurt

1/2 cup diced cucumber

* To make soft breadcrumbs: Tear several slices of fresh bread (French or whole wheat work well) into 1-inch pieces and pulse in a blender or food processor to make coarse crumbs. One slice of bread yields about 1/2 cup soft breadcrumbs.

Directions

Preheat oven to 350F. Combine Ground Beef, bread crumbs, onion, milk, egg, 1 tablespoon Greek seasoning in large bowl, mixing lightly but thoroughly.

Shape beef mixture into 10 x 4-inch loaf on rack in broiler pan.

Bake in 350F oven 1-1/4 to 1-1/2 hours, until instant-read thermometer inserted into center registers 160F.

Meanwhile, combine yogurt, cucumber and remaining 1-1/2 teaspoons Greek seasoning in medium bowl. Set aside.

Let stand 10 minutes; cut into slices. Serve with cucumber-yogurt sauce.

Nutritional Information Per Serving: Calories: 187; Protein: 26 g; Fat: 6 g; Sodium: 240 mg; Cholesterol: 95 mg; Saturated Fat: 3 g; Dietary Fiber: .4 g; Carbohydrates: 6 g