Healthy Meatloaf With Tomato Glaze
User Reviews
4.3
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Prep Time
15 mins
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Cook Time
1 hr
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Additional Time
10 mins
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Total Time
1 hr 25 mins
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Servings
6
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Calories
393 kcal
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Course
Main Course
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Cuisine
American
Healthy Meatloaf With Tomato Glaze
Description
Healthy Meatloaf With Tomato Glaze uses a mix of ground beef and turkey combined with cooked quinoa, softened onions, bell peppers, and garlic sautéed with tomato paste. The quinoa adds texture and helps keep the loaf moist and tender. Greek yogurt and eggs help bind the meat mixture without making it dense. Seasonings include Worcestershire sauce, kosher salt, and red pepper flakes for a touch of heat.
The glaze is prepared separately with tomato paste, Worcestershire sauce, apple cider vinegar, honey, and warm water, offering a tangy and slightly sweet topping that enhances the meatloaf's flavors. Baking at 350°F until cooked through ensures the loaf holds together and develops a flavorful crust. The glaze is applied before cooking to infuse the top with rich tomato flavor.
This meatloaf serves well as a main dish with sides such as vegetables or potatoes. Its combination of lean meat and quinoa makes it a practical option for those wanting a protein-rich meal with added fiber and nutrients. The recipe originates from The Dude Diet cookbook, emphasizing a balanced approach to nutrition and flavor.
Ingredients
For the meatloaf:
- ½ cup quinoa rinsed and drained, uncooked
- ½ cup chicken broth , (or water)
- 1 tablespoon extra virgin olive oil
- ½ medium yellow onion , minced
- ½ red bell pepper , seeded and diced
- 2 garlic pressed or minced, cloves
- 1 tablespoon tomato paste
- 1 pound ground beef 90 percent lean
- 1 pound ground turkey 99 percent lean will be too dry, 93 percent lean
- 2 tablespoons Worcestershire sauce
- 1 teaspoon kosher salt
- 1 ½ teaspoons red pepper flakes crushed
- ¾ cup Greek yogurt low-fat, plain
- 2 egg lightly beaten, large
For the glaze:
- ¼ cup tomato paste
- 2 teaspoons Worcestershire sauce
- 1 ½ teaspoons apple cider vinegar
- 1 teaspoon honey
- 3 tablespoons water warm
Instructions
- Combine the quinoa and chicken broth in a small saucepan and bring to a boil. Lower to a simmer, cover the saucepan with a lid, and cook for 12-14 minutes or until all the liquid has been absorbed. Let the quinoa rest, covered fro 5 minutes, then fluff for a fork. Set aside to cool slightly.
- Preheat the oven to 350° F. Line a rimmed baking sheet with aluminum foil.
- Heat the olive oil in a medium sauté pan over medium heat. Add the onion, bell pepper, and garlic and cook for 5 minutes or until the vegetables are very soft but not browned. Stir in the tomato paste and cook for 1 minute, then transfer the veggie mixture to a large mixing bowl. Let cool.
- While the veggies are cooling, whisk together all the ingredients for the glaze. Set the glaze aside.
- Add the ground beef, turkey and cooked quinoa, Worcestershire, salt, red pepper flakes, yogurt, and eggs to the mixing bowl with the veggies. Mix everything together with your hands until just combined.Don't over mix or the meatloaf will be dry.
- Dump the meat mixture onto the prepared baking sheet. It will be very soft and wet. Mold the meat with your hands into a 9 X 5-inch rectangular loaf. Spread half of the glaze evenly on top.
- Bake for 45 minutes, top with the remaining glaze and bake for another 15 minutes or until the meatloaf is cooked through.
- Let the meatloaf rest for 10 minutes. Slice into thick pieces and serve.
Notes
- This recipe is adapted from The Dude Diet cookbook by Serena Wolf, reflecting a balanced and nutritious meatloaf option.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 393 kcal
% Daily Value*
| Serving | 1g | |
| Calories | 393kcal | 20% |
| Carbohydrates | 17g | 6% |
| Protein | 37g | 74% |
| Fat | 19g | 29% |
| Saturated Fat | 6g | 30% |
| Cholesterol | 161mg | 54% |
| Sodium | 787mg | 33% |
| Potassium | 762mg | 16% |
| Fiber | 2g | 8% |
| Sugar | 5g | 10% |
| Vitamin A | 817IU | 16% |
| Vitamin C | 19mg | 21% |
| Calcium | 89mg | 9% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.3
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