Low-Fat Meatloaf
Serves 6
Ingredients
- ¼ large carrot, sliced
- ½ red onion, rough chopped
- 1 shallot, rough chopped
- ½ stalk celery, rough chopped
- ½ cup beef stock
- 10 oz lean ground beef (10% fat)
- ¼ cup Egg Beaters
- 2 tbsp fresh parsley, chopped
- ½ tsp salt
- freshly-ground black pepper
- ground spice blend: ½ tsp each coriander, mustard seed, pink peppercorns & paprika
- 1 tbsp whole wheat couscous (or breadcrumbs)
- squeeze of fresh lemon juice (optional - added to plated dish)
Cauliflower Cheese Sauce
- ½ cup whole milk
- 1 cup cauliflower, broken into small pieces
- ½ cup sharp cheddar cheese
- salt to taste
Special Equipment
- food processor or coffee grinder
- baking sheet
- foil
- parchment paper
- cooking thermometer
How-to
Make Mirepoix Purée
- Preheat oven to 350º
- Lay red onion, shallot, carrot & celery on foil-lined sheet pan and roast 20-30 minutes
- Remove from oven and transfer roasted vegetables to food processor
- Add beef stock and pulse until puréed
Assemble & Bake
- Lower oven temperature to 325º
- In medium bowl, mix beef, Egg Beaters, parsley, salt and pepper, ground spice blend and couscous. Mixture will be wet (more so than you're used to when making meatloaf)
- Line a 7” loaf pan with a rectangular piece of parchment (the width being the length of the loaf pan), pressed against the bottom and extending up the long sides for easy lift and removal
- Spread meat mixture inside pan and bake for 60 minutes. Check for internal temperature of 160º
- Remove meatloaf from oven and allow to rest in pan 5-10 minutes
- Lift from pan with parchment and slice into 6 pieces. Serve with vegetables or side of choice, spoon Cauliflower Cheese Sauce over top
- Add a squeeze of fresh lemon juice
Cauliflower Cheese Sauce
- While meatloaf is in the oven, simmer milk and cauliflower in small saucepan over medium heat until cauliflower is tender
- Blend in food processor until smooth
- Pour over cheddar cheese while warm, and whisk until melted
- Season with salt
Adapted from Joy of Cooking