Smoky Meatloaf
In this lightened-up meatloaf, healthy low-calorie shredded zucchini keeps very lean beef moist but doesn’t take away from the meat itself. The flavor gets a boost from a touch of smoked paprika, Worcestershire and a sweet ketchup glaze.
Servings
6 servings
Prep Time
25 minutes
Total Time
1 1/4 hours
Ingredients
- 1 1/2cups shredded zucchini (about 1 small)
- 1/2cup finely diced green bell pepper
- 1medium shallot, minced
- 1tablespoon water
- 1large egg
- 2tablespoons tomato paste
- 4teaspoons whole-grain mustard
- 4teaspoons Worcestershire sauce
- 2teaspoons dried marjoram
- 3/4teaspoon salt
- 1/2teaspoon paprika, preferably smoked
- 1/4teaspoon freshly ground pepper
- 3/4cup dry breadcrumbs, preferably whole-wheat
- 1 1/2pounds lean (90% or leaner) ground beef
- 2tablespoons ketchup or barbecue sauce
Instructions
- Preheat oven to 375°F. Lightly coat a baking sheet with cooking spray.
- Place zucchini, bell pepper, shallot and water in a medium microwavable bowl, cover and microwave on High until the vegetables are tender, about 4 minutes. Carefully uncover and drain the vegetables in a sieve, gently pressing out as much moisture as possible; spread out on a large plate to cool slightly.
- Whisk egg, tomato paste, mustard, Worcestershire, marjoram, salt, paprika and pepper in a large bowl. Add the vegetables and stir to combine. Add breadcrumbs and toss to combine. Add beef and gently knead with clean hands to combine with the vegetable mixture; do not overmix. Form the meat mixture into a loaf shape (approximately 10 by 4 inches) on the prepared baking sheet. Spread ketchup (or barbecue sauce) over the top of the loaf.
- Bake until an instant-read thermometer inserted in the center registers 160°F, 40 to 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.
Smoked paprika is made from smoke-dried red peppers and adds earthy, smoky flavor to food. It can be used in many types of savory dishes.
For an Italian-style twist, substitute 1/2 cup diced fennel bulb for the bell pepper, 1 teaspoon Italian seasoning for the marjoram, regular paprika instead of smoked and marinara sauce in place of the ketchup (or barbecue sauce).
Nutrition Facts
Per serving (recipe makes 6 servings)
| Calories | 276kcal |
|---|---|
| Carbohydrate Total | 12g |
| Total Sugars | 4g |
| Added Sugars | 1g |
| Fiber | 2g |
| Total Fat | 13g |
| Saturated Fat | 5g |
| Mono Saturated Fat | 5g |
| Cholesterol | 105mg |
| Sodium | 595mg |
| Protein | 26g |
| Potassium | 596mg |
| Calcium | 37mg |
| Folate | 22mcg |
| Omega-6 | 1g |
| Trans Fatty Acid | 1g |
| Vitamin E | 1mg |
| Zinc | 6mg |
| Vitamin B3 | 6mg |
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