Old-Fashioned Meatloaf

Sliced meatloaf to be served
James Baigrie/Getty Images

Nutrition Highlights (per serving)

Calories 195
Fat 11g
Carbs 4g
Protein 20g
View All
Total Time 70 min
Prep 10 min, Cook 60 min
Servings 8

This lighter meatloaf recipe is similar to the one most of us enjoyed during our childhoods, but without all of the extra fat. Choose a lean ground beef or, better yet, ground turkey to cut down on the fat. And since you can't make meatloaf without breadcrumbs, why not replace the white, unrefined with whole wheat for added fiber? Also, using two egg whites in place of one whole egg will reduce the calories and fat while still helping to bind the mixture together.

Ingredients

  • 2 pounds ground meat (85% to 90% lean), or ground turkey
  • 1 cup whole wheat breadcrumbs
  • 1/4 cup finely chopped onion, or 1 tablespoon dehydrated onion flakes
  • 2 cloves fresh garlic, minced, or 1 teaspoon garlic powder
  • 1 teaspoon ground dry mustard
  • 1 teaspoon dried thyme
  • 1 teaspoon dried sage
  • 1/2 teaspoon black pepper
  • 2 teaspoons salt
  • 2 tablespoons Worcestershire sauce
  • 2 large egg whites
  • 1/4 cup water or low-fat milk

Preparation

  1. Preheat the oven to 350F.
  2. In a large bowl, mix together all of the ingredients. Mix well, using your hands, but don't overmix because you will toughen the meat.
  3. Turn mixture into a 9x5-inch loaf pan. Place the pan on a rimmed baking sheet to catch any drips, and bake for about 1 hour.
  4. To be sure the meatloaf is done, insert an instant-read meat thermometer into the center of the loaf. The temperature should register 155F when it is done.
  1. About 10 to 15 minutes before you think the meatloaf will be done, you can cover it with barbecue sauce if you like.

International Meatloaf

If you are looking for a different kind of meatloaf, try kofta kebabs, a Middle Eastern grilled ground meat recipe. The spices in this meat mixture (traditionally lamb) are a delicious change of pace from the usual. If you don't have the time or inclination to place them on skewers, you can make them into oblong-oval shapes that look like sausages without the casings.

Nutrition Facts
Servings: 8
Amount per serving  
Calories 195
% Daily Value*
Total Fat 11g 14%
Saturated Fat 4g 20%
Cholesterol 63mg 21%
Sodium 956mg 42%
Total Carbohydrate 4g 1%
Dietary Fiber 1g 4%
Total Sugars 1g  
Includes 1g Added Sugars 2%
Protein 20g  
Vitamin D 0mcg 0%
Calcium 35mg 3%
Iron 3mg 17%
Potassium 332mg 7%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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