Basic Meatloaf
While meatloaf purists focus on the meat, we like to look at meatloaf as a way to pack extra veggies and whole grains into a meal, as we do in this healthy, classic meatloaf recipe.
Servings
10 servings
Prep Time
30 minutes
Total Time
1 1/2 hours
Ingredients
- 1large onion, cut into 2-inch pieces
- 1large green bell pepper, cut into 2-inch pieces
- 2large stalks celery, cut into 2-inch pieces
- 1tablespoon extra-virgin olive oil or canola oil
- 5tablespoons ketchup, divided
- 2tablespoons Worcestershire sauce
- 1tablespoon whole-grain mustard
- 2teaspoons paprika
- 1teaspoon garlic powder
- 1/2teaspoon salt
- 1/4teaspoon freshly ground pepper
- 1large egg, lightly beaten
- 3/4cup dry whole-wheat breadcrumbs
- 2pounds lean (90% or leaner) ground beef
Instructions
- Preheat oven to 375°F. Coat a large rimmed baking sheet with cooking spray.
- Pulse onion, bell pepper and celery in a food processor until finely chopped. (Or finely chop them with a knife.)
- Heat oil in a large nonstick skillet over medium-high heat. Add the vegetables and cook, stirring occasionally, until tender and most of the liquid has evaporated, 5 to 10 minutes. Transfer to a large bowl and let cool for 10 minutes.
- Add 2 tablespoons ketchup, Worcestershire, mustard, paprika, garlic powder, salt and pepper to the vegetables; stir to combine. Stir in egg and breadcrumbs. Add ground beef and with clean hands gently knead the vegetable mixture into the meat; do not overmix. Pat the meat mixture into a loaf shape (about 12 by 5 inches) on the prepared baking sheet. Spread the remaining 3 tablespoons ketchup on top.
- Bake the meatloaf until an instant-read thermometer inserted in the center registers 165°F, about 45 minutes. Let rest for 10 minutes before slicing.
Tips
To make your own fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. To make fine breadcrumbs, process until very fine. To make dry breadcrumbs, spread coarse or fine breadcrumbs on a baking sheet and bake at 250°F until dry, about 10 to 15 minutes. One slice of bread makes about 1/2 cup fresh breadcrumbs or about 1/3 cup dry breadcrumbs.
Loaf pan variation, if you want a more uniform-shaped “loaf” you can bake your meatloaf in a 9-by-5-inch loaf pan instead of on a baking sheet. Coat the pan with cooking spray, pat the meatloaf mixture into the pan and cover with the topping. Bake for about 1 hour. Let stand for 10 minutes in the pan before slicing.
Prepare through Step 3, cover and refrigerate for up to 1 day. Let stand at room temperature while oven preheats; bake until an instant-read thermometer registers 165°F, about 1 hour.
Nutrition Facts
Per serving (recipe makes 10 servings)
| Calories | 205kcal |
|---|---|
| Carbohydrate Total | 10g |
| Total Sugars | 4g |
| Added Sugars | 1g |
| Fiber | 2g |
| Total Fat | 9g |
| Saturated Fat | 3g |
| Mono Saturated Fat | 4g |
| Cholesterol | 74mg |
| Sodium | 328mg |
| Protein | 19g |
| Potassium | 355mg |
| Calcium | 28mg |
| Chromium | 2mcg |
| Folate | 17mcg |
| Vitamin E | 1mg |
| Zinc | 4mg |
| Vitamin B3 | 4mg |
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