| Prep Time ⇒ | 15 mins |
| Cook Time ⇒ | 50 mins |
| Protein ⇒ | 26g |
| Fat ⇒ | 20g |
| Carbs ⇒ | 24g |
Momma’s Wholesome Meatloaf
This wholesome meatloaf recipe is a delightful twist on a beloved family classic, offering a healthy yet satisfying option.
Ingredients :
- Cooking spray
- 1 tablespoon olive oil
- 1 green bell pepper, diced
- ½ cup diced sweet onion
- ½ teaspoon minced garlic
- 1 pound extra-lean (95%) ground beef
- 1 cup whole wheat bread crumbs
- ¾ cup shredded carrot
- ¾ cup shredded zucchini
- 2 large eggs
- Salt and ground black pepper to taste
- ¼ cup ketchup, or to taste
Directions :
Step 1: Gather all the ingredients and preheat your oven to 400°F (200°C). Lightly coat a 9×5-inch loaf pan with cooking spray.
Step 2: In a large skillet, heat the olive oil over medium heat. Add the diced bell pepper and onion, stirring until the onion becomes translucent and the bell pepper softens, about 5 to 10 minutes. Incorporate the minced garlic and cook for another 1 to 2 minutes until fragrant. Remove from heat.
Step 3: In a large bowl, combine the ground beef, bread crumbs, shredded carrot, shredded zucchini, eggs, salt, pepper, and the sautéed bell pepper mixture. Mix thoroughly with your hands. Press the mixture into the prepared loaf pan.
Step 4: Bake in the preheated oven for 35 to 40 minutes, or until the center is no longer pink. An instant-read thermometer should register at least 160°F (70°C).
Step 5: Spread ketchup over the top of the meatloaf and return it to the oven. Bake for an additional 5 minutes, or until the ketchup is bubbling.
Enjoy this healthy, hearty meatloaf that’s sure to become a favorite at your family table!
Health Benefits of Ingredients :
Momma’s Healthy Meatloaf is more than just a comforting family dish; it’s packed with nutritious ingredients that offer a range of health benefits. Let’s explore the key components of this beloved recipe and how they contribute to a balanced diet.
Lean Ground Beef
At the heart of Momma’s Healthy Meatloaf is lean ground beef, a great source of high-quality protein. Protein is essential for muscle repair and growth, making it a vital component of any diet. Moreover, lean beef contains important nutrients like iron, zinc, and B vitamins, which are crucial for energy production and immune function. Iron, in particular, helps in the formation of hemoglobin, the protein that carries oxygen in the blood. For those interested in the nutritional specifics of beef, click here to learn more about its benefits on Wikipedia.
Oats
Instead of traditional breadcrumbs, Momma uses oats as a binder, which not only adds texture but also boosts the health quotient of the meatloaf. Oats are a whole grain that provides soluble fiber, which can help lower cholesterol levels and improve heart health. They also have a low glycemic index, making them a good choice for maintaining stable blood sugar levels. Additionally, oats are rich in antioxidants, particularly avenanthramides, which have anti-inflammatory properties. Incorporating oats into your meals is an excellent way to enhance your fiber intake.
Vegetables
Momma’s recipe often includes finely chopped vegetables such as bell peppers, onions, and carrots. These colorful additions are packed with vitamins, minerals, and antioxidants. For instance, bell peppers are high in vitamin C, which supports the immune system and enhances iron absorption. Carrots are rich in beta-carotene, an antioxidant that the body converts to vitamin A, promoting healthy vision and skin. Including a variety of vegetables not only adds flavor but also contributes to the overall nutrient density of the dish.
Eggs
Eggs serve as a binder in this meatloaf recipe, providing both structure and nutritional benefits. They are an excellent source of protein and contain essential amino acids that the body cannot produce on its own. Furthermore, eggs are rich in choline, a nutrient that plays a vital role in brain health and metabolism. They also contain lutein and zeaxanthin, antioxidants that support eye health. Adding eggs to your diet can be a simple yet effective way to boost your nutrient intake.
Tomato Sauce
A flavorful topping of tomato sauce adds not only taste but also health benefits to Momma’s Healthy Meatloaf. Tomatoes are an excellent source of lycopene, a powerful antioxidant linked to various health benefits, including reduced risk of chronic diseases such as heart disease and certain cancers. Cooked tomatoes, as found in sauces, increase the availability of lycopene, making it easier for the body to absorb. Additionally, tomato sauce is rich in vitamins C and K, which support immune function and bone health.
Herbs and Spices
The flavor profile of this meatloaf is often enhanced with a variety of herbs and spices, such as garlic, parsley, and black pepper. Garlic is renowned for its health benefits, including anti-inflammatory and immune-boosting properties. It may help lower blood pressure and cholesterol levels. Parsley, often overlooked, is a nutrient-dense herb rich in vitamins A, C, and K, as well as folate and iron. Black pepper contains piperine, which may enhance nutrient absorption and has antioxidant properties. Incorporating these herbs and spices not only elevates the flavor but also adds a range of health benefits.
Nutritional Yeast
Some versions of Momma’s Healthy Meatloaf include nutritional yeast, which is a fantastic source of vitamins, particularly B vitamins, and protein. It is often fortified with vitamin B12, making it a great option for vegetarians and vegans looking to boost their intake of this essential nutrient. Nutritional yeast is also rich in antioxidants and has a cheesy flavor, making it a popular ingredient in many healthy recipes.
The Power of Comfort Food
Momma’s Healthy Meatloaf is a beautiful representation of how comfort food can be both satisfying and nutritious. By incorporating wholesome ingredients, this dish manages to strike a balance between indulgence and health, allowing families to enjoy a hearty meal without compromising their wellness goals.
Incorporating healthy recipes into your meal rotation can significantly impact your overall health. Whether you are looking to maintain your weight, improve your heart health, or simply enjoy a nutritious meal, this meatloaf is a perfect choice.
If you’re inspired by these health benefits and are eager to explore more hearty recipes that prioritize both taste and nutrition, visit hearty-recipes.com for a variety of delicious options that can fit into your healthy eating plan.
In conclusion, Momma’s Healthy Meatloaf is not just a nostalgic dish; it’s a celebration of wholesome ingredients that work together to provide nourishment and flavor. So the next time you sit down to enjoy a slice, you can savor not only the taste but also the health benefits it brings to your plate.