Makes 6 servings: 2 loaves each
I encourage plant-based eating. It’s simply an all-round better way to eat. For those of you who are meat eaters, this doesn’t mean you need to give up meat cold turkey. Just punch up the veggies in place of some beef or pork, for instance. That applies to comforting eats, too. Memorable foods like your mom’s meatloaf can be made over this way—without giving up great taste. Now, you’ll find more scrumptious veggies than meat in this rustic recipe. And the meat of choice is actually turkey. Though perhaps you’ll find the best part is the size. This recipe is portioned into personal-sized meatloaves … so “my meatloaf” is all about your meatloaf. You can have two of them, too. So you’ll actually be more satisfied. It’s a luscious entrée ideal for springtime. Savor it.
Calories Saved: 100
1/3 cup organic ketchup
2 teaspoons spicy brown mustard
1 teaspoon Worcestershire sauce
1 medium red onion, peeled and quartered
1 medium red or Yukon gold potato, unpeeled, scrubbed, and quartered
12 ounces ground turkey (about 93% lean), preferably organic or raised without antibiotics
10 ounces crimini (baby bella) mushrooms, finely chopped
2 large cloves garlic, minced
3/4 cup old-fashioned oats
2 large organic eggs, lightly beaten
1 1/4 teaspoons sea salt
1 teaspoon finely chopped fresh rosemary leaves
1 teaspoon freshly ground black pepper
- Preheat oven to 450°F. Line a large baking pan with unbleached parchment paper or recycled aluminum foil.
- Stir together the ketchup, mustard, and Worcestershire sauce in a small bowl; set aside.
- Add the onion and potato to a food processor and pulse until just grated.
- Transfer the grated vegetables to a large mixing bowl. Add the turkey, mushrooms, garlic, oats, eggs, salt, rosemary, pepper, and 2 tablespoons of the ketchup mixture and combine well by hand. Form the mixture into 12 loosely-shaped round loaves, about 1/2 cup each, and place onto the prepared pan. Gently brush the top of each with the remaining ketchup mixture.
- Bake until the meatloaves are cooked through and juices run clear, about 30 minutes. Let stand for about 5 minutes to allow juices to settle, transfer with a spatula to a large platter or individual plates, and serve.
Per serving: 200 calories, 6 total fat, 1.5g saturated fat, 0g trans fat, 95mg cholesterol, 730mg sodium, 20g total carbohydrate, 2g dietary fiber, 5g sugars, 17g protein
The “Before” Recipe
Makes 8 servings: 1 slice each
1/2 cup packed brown sugar
1/2 cup ketchup
2 teaspoons mustard
1 1/2 pounds (24 ounces) ground beef
3/4 cup whole milk
1 small yellow onion, chopped
3/4 cup finely crushed saltine crackers
2 large eggs, lightly beaten
1 3/4 teaspoons salt
1/4 teaspoon black pepper
1/4 teaspoon dried crushed thyme
2 teaspoons vegetable oil
- Preheat oven to 350°F. Grease a 9- x 5-inch loaf pan.
- Press the brown sugar into the bottom of the prepared loaf pan. Stir together the ketchup and mustard in a small bowl and spread the mixture over the brown sugar.
- Add the beef, milk, onion, crackers, eggs, salt, pepper, and thyme to a medium mixing bowl and combine well by hand. Shape into a loaf and position on top of the ketchup mixture. Brush with the oil.
- Bake until the meatloaf is cooked through and juices run clear, about 1 hour. Let stand for about 10 minutes to allow juices to settle. Slice and serve.
Per serving: 300 calories, 14 total fat, 5g saturated fat, 1g trans fat, 100mg cholesterol, 840mg sodium, 24g total carbohydrate, 0g dietary fiber, 18g sugars, 18g protein
- Pump up the vegetables to pump up volume and portion size, while adding more flavor interest with fewer calories
- Try the mushroom “swapability” approach; add mushrooms for extra veggie goodness while enhancing and replacing part of the meat
- Pick poultry instead of beef as an eco-friendlier option—and for likelier overall appeal to more palates, then go for extra pepper for more of a “bite”
- Select a whole grain you enjoy rather than picking a refined grain food just for function, such as going for oats instead of saltine crackers
- Forgo excess sweetness from added sugars, such as brown sugar, and consider focusing on other taste sensations … here there are now savory and spicy highlights
- Choose fresh herbs often (grow them if possible!)—and switch up the herb of choice for the best flavor match with makeover ingredients, such as picking rosemary instead of thyme as a lovely pairing with potato and poultry