8
Serves
Preparation time: 20 minutes
Baking time: 1 hour, 5 minutes to 1 hour, 20 minutes
An old-fashioned favorite gets a new lease on life with this Magic meat loaf makeover. We stretched the ground beef with grated carrots and zucchini, reducing the saturated fat, boosting the vegetable quota, and adding moisture. Whole grain rolled oats play the role of filler and help keep the meat loaf tender. If you’re running late and can’t wait for the meat loaf to bake, divide the meat mixture among 8 muffin cups coated with cooking spray and bake for about 30 minutes.
1 pound (450 grams) 93–95% extra-lean ground beef (ground round)
3/4 cup old-fashioned rolled oats
1 cup chopped onion (1 medium)
1 cup shredded carrots (2–4 medium)
1 cup shredded zucchini (1 small)
1 large egg, lightly beaten
2 large egg whites, lightly beaten
2 tablespoons ketchup, divided
1 tablespoon Worcestershire sauce
2 teaspoons Dijon mustard
1 teaspoon dried thyme
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
1. Preheat the oven to 350°F (180°C). Line an 8 x 4- or 9 x 5-inch (20 x 10- or 23 x 12-centimeter) loaf pan with foil, leaving a 1-inch (2.5-centimeter) overhang along the two long sides. Coat the foil with cooking spray.
2. In a large bowl, combine the beef, oats, onion, carrots, zucchini, egg, egg whites, 1 tablespoon ketchup, Worcestershire sauce, mustard, thyme, salt, and pepper and mix well. Transfer to the pan and press into a loaf. Spread the remaining 1 tablespoon ketchup over the top.
3. Place the pan on a baking sheet and bake for 1 hour. Drain off the fat, then bake until firm and an instant-read thermometer inserted in the center registers 165°F (75°C), 5 to 20 minutes, depending on the depth of the pan you’re using. Drain off the fat and let the meat loaf stand for 5 minutes. Use the foil overhang to lift it out and transfer to a cutting board, then slice. One serving is 4 ounces (125 grams). Leftover meat loaf will keep, covered, in the refrigerator for up to 2 days.
Per serving: 165 calories, 19 g protein, 11 g carbohydrates, 2 g fiber, 5 g total fat, 2 g saturated fat, 380 mg sodium.
Substitute low-sugar barbecue sauce for the ketchup and Worcestershire sauce and add 1/4 teaspoon smoked paprika.
Substitute marinara sauce for the ketchup and Worcestershire sauce and Italian seasoning for the thyme. Heat 1 cup marinara sauce to serve alongside.