Smoky Meatloaf

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. We’ve also included a variation with Italian flavors.

From EatingWell: The Simple Art of EatingWell
Yield: 6 servings
Active Time: 25 minutes
Total Time: 1 1/4 hours

Ingredients

  1. 1 1/2 cups shredded zucchini (about 1 small)
  2. 1/2 cup finely diced green bell pepper
  3. 1 medium shallot, minced
  4. 1 tablespoon water
  5. 1 large egg
  6. 2 tablespoons tomato paste
  7. 4 teaspoons whole-grain mustard
  8. 4 teaspoons Worcestershire sauce
  9. 2 teaspoons dried marjoram
  10. 3/4 teaspoon salt
  11. 1/2 teaspoon paprika, preferably smoked (see Tips)
  12. 1/4 teaspoon freshly ground pepper
  13. 3/4 cup dry breadcrumbs, preferably whole-wheat (see Tips)
  14. 1 1/2 pounds lean (90% or leaner) ground beef
  15. 2 tablespoons ketchup or barbecue sauce

Preparation

  1. Preheat oven to 375°F. Lightly coat a baking sheet with cooking spray.
  2. 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.
  3. 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.
  4. 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 & Notes

Nutrition

Nutrition Per Serving: 276 calories; 13 g fat (5 g sat, 5 g mono); 105 mg cholesterol; 12 g carbohydrates; 26 g protein; 2 g fiber; 595 mg sodium; 596 mg potassium.

Nutrition Bonus: Zinc (38% daily value), Vitamin C (30% dv), Iron (21% dv), Potassium (17% dv)

1 Carbohydrate Serving

Exchanges: 1/2 starch, 1/2 vegetable, 3 medium-fat meat