Best Low Calorie Meatloaf
This low calorie meatloaf is the perfect dinner recipe for anyone following a low calorie eating plan. It is easy to make, tastes delicious and really fills you up. Topped with a tangy, tomato sauce, you really wouldn't know that this Meatloaf was low in calories.
Ingredients
- 35 oz extra lean ground beef (1kg) 5% fat or lower
- 4 slices low calorie white bread toasted & made into breadcrumbs *
- 2 medium eggs
- 1 tablespoon Worcestershire Sauce
- 1 medium onion grated
- 3 cloves garlic minced
- 2 beef bouillon / stock cubes crumbled
- ½ teaspoon black pepper
- ⅓ cup skimmed milk (70ml)
- 2 tablespoon tomato ketchup 50% less sugar
- 1 handful parsley chopped (optional)
- 5 sprays calorie controlled spray oil
Topping
- 4 tablespoon tomato ketchup 50% less sugar
- 1 tablespoon light brown sugar
- 1 tablespoon white wine vinegar
- 1 - 2 tablespoon yellow mustard
Instructions
- Preheat the oven to 180°C / 160°C Fan Assisted / 350°F
- Grease a loaf tin (approx 9 x 5 inches) with calorie controlled spray oil.
- Make the breadcrumbs by toasting the bread slices and then crumbling them to make fine breadcrumbs. *
- Grate the onion using a coarse grater. Doing this adds much more flavour to this recipe than if you were just to dice the onion.
- Mince the garlic.
- Place the ground beef, breadcrumbs, eggs, Worcestershire sauce, grated onion, minced garlic, black pepper, crumbled bouillon cubes, milk and tomato ketchup (2 tablespoons) into a large bowl.
- Use your hands (or a wooden spoon if you prefer) to thoroughly combine all of the ingredients. Stir in the chopped parsley, if using.
- The mixture will be very wet but this helps the meatloaf to stay moist and prevents it from crumbling once cooked & sliced.
- Spoon the meatloaf mixture into the pre-greased loaf tin and smooth the top.
- In a small bowl mix up 4 tablespoons of tomato sauce with the sugar, mustard and white wine vinegar.
- Spread half of the glaze on top of the meatloaf and set aside the remaining glaze for later.
- Place the meatloaf on the middle shelf of the preheated oven and cook for 50 minutes. You may want place a baking tray under the loaf tin to catch any spillages.
- After 50 minutes remove the meatloaf from the oven and spread over the remaining glaze.
- Place the meatloaf back in the oven and cook for a further 25 minutes.
- Remove from the oven and let the loaf stand for 10 minutes or so before slicing it into 8 generous slices.
Notes
* Please read notes above about breadcrumbs!
Nutrition
Serving: 1eighthCalories: 241kcalCarbohydrates: 9gProtein: 29gFat: 8gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gTrans Fat: 1gCholesterol: 118mgSodium: 380mgPotassium: 527mgFiber: 1gSugar: 4gVitamin A: 129IUVitamin C: 2mgCalcium: 60mgIron: 4mg
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