Meatloaf

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The addition of richly flavored dried mushrooms and the whole-grain goodness of bulgur increases the vitamins and minerals and decreases the saturated fat of this meatloaf. The loaf is free-form, rather than baked in a loaf pan, which means more delicious, browned crust. This recipe is large enough to feed a big group or, even better, have leftovers for a cold sandwich the next day.

Meatloaf
photographer: Ken Burris
Nutritionist Tested & Approved

Time: 105 minutes (40 minutes prep)

Ingredients
  • 1 cup dried mushrooms , such as shiitake, porcini or chanterelle

  • 1 cup bulgur (see Ingredient Note)

  • 1 cup boiling water

  • 2 teaspoons extra-virgin olive oil

  • 1 small onion , chopped

  • 1 stalk celery , chopped

  • 2 cloves garlic , minced

  • 1 tablespoon Worcestershire sauce

  • 1 15-ounce can diced tomatoes , drained

  • 1/2 cup nonfat evaporated milk

  • 1/2 cup ketchup

  • 1 large egg

  • 2 large egg whites

  • 1 1/2 pounds 90%-lean ground beef

  • 1 cup fine dry breadcrumbs

  • 1/4 cup chopped fresh parsley

  • 2 teaspoons dried thyme

  • 1/2 teaspoon salt

Directions
  1. Place mushrooms in a small bowl and cover with warm water; let stand for 30 minutes. Combine bulgur with the boiling water in another small bowl and let soak until the bulgur is tender and the water has been absorbed, about 30 minutes. Remove the mushrooms from the liquid; trim stems and coarsely chop caps.

  2. Preheat oven to 350°F. Coat a baking sheet with cooking spray.

  3. Heat oil in a small skillet over medium-low heat and add onion, celery and garlic. Cook, stirring occasionally, until the vegetables are softened, 5 to 7 minutes. Add Worcestershire and cook for 3 minutes, scraping the pan well as the mixture becomes sticky. Add tomatoes, evaporated milk and ketchup; stir to combine. Continue cooking until the mixture is very thick, about 3 minutes. Remove from the heat and let cool.

  4. Whisk egg and egg whites in a large bowl. Add beef, breadcrumbs, the soaked bulgur, the mushrooms and the tomato mixture. Stir in parsley, thyme and salt. Mix gently but thoroughly with your hands.

  5. Mound the meatloaf mixture into a free-form loaf on the prepared baking sheet. Bake until the internal temperature reaches 165°F, 50 to 60 minutes. Let cool for 10 minutes before slicing and serving.

Ingredient note: Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. It simply needs a quick soak in hot water for most uses. Look for it in the natural-foods section of large supermarkets, near other grains, or online at kalustyans.com, lebaneseproducts.com.


Nutritional Facts

Servings
10
Calories
312
Carbohydrates
32 g
Fat
10 g
Saturated Fat
3 g
Protein
24 g
Cholesterol
66 mg
Dietary Fiber
6 g
Potassium
488 mg
Sodium
467 mg
Yield
10 servings
Exchanges
1 starch
1 1/2 vegetable
1 1/2 medium-fat meat
Iron
34% daily value
Zinc
26% dv
Selenium
25% dv

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7 replies

Anonymous
Anonymous 2016-03-24 17:24:23 -0500 Report

SERIOUSLY!?!?!? 32 GRAMS OF CARBS FOR ONE SERVING!?!?! As a diabetic, that's HALF of the 60 grams of carbs that I'm allowed for ONE DAY!!! And this is supposed to be "nutritionist tested & approved"!?!? (your words . . .not mine!) I can NOT BELIEVE that these recipes are supposed to be "GOOD FOR YOU" AS A DIABETIC! OMG! No wonder our country is so OBESE! WONDER WHY YOU CAN'T LOSE WEIGHT!?! If you're eating LOW FAT, HIGHER CARBS, and whatever protein you can manage to get in there, THAT'S WHY you can't lose weight! That coupled with artificial sweeteners! They MAKE you CRAVE more sweet tasting food/drink and CAUSE you to be more hungry in general, so they actually end up MAKING YOU GAIN WEIGHT! (and don't EVEN get me started on how toxic soy products are for your body! Don't believe me! DO your own research!)