Method
Preheat the Oven:
- Preheat your oven to 375°F (190°C). Line a baking sheet with aluminum foil and lightly spray with cooking spray.
Prepare the Vegetables:
- Finely chop the onion and mince the garlic. Grate the carrot and zucchini (if using). Squeeze out any excess moisture from the grated zucchini using a clean kitchen towel or paper towels.
Mix the Meatloaf Ingredients:
- In a large mixing bowl, combine the lean ground turkey or beef, chopped onion, minced garlic, grated carrot, and grated zucchini.
- Add the whole wheat breadcrumbs or oats, skim milk, 1/4 cup ketchup, Worcestershire sauce, Dijon mustard, and the lightly beaten egg.
- Season the mixture with dried oregano, dried basil, salt, and black pepper.
- Using your hands or a large spoon, mix the ingredients until well combined. Be careful not to overmix, as this can make the meatloaf dense.
Shape the Meatloaf:
- Transfer the meat mixture to the prepared baking sheet and shape it into a loaf, about 8 inches long and 4 inches wide.
Prepare the Glaze:
- In a small bowl, mix together 1/4 cup ketchup, brown sugar or honey, and Worcestershire sauce. Stir until smooth and well combined.
- Spread the glaze evenly over the top of the meatloaf.
Bake the Meatloaf:
- Place the meatloaf in the preheated oven and bake for 50-60 minutes, or until the internal temperature reaches 165°F (74°C) and the meatloaf is cooked through.
- Let the meatloaf rest for 5-10 minutes before slicing. This allows the juices to redistribute, making for a juicier meatloaf.
Serve:
- Slice the meatloaf and serve with your favorite side dishes, such as mashed potatoes, steamed vegetables, or a fresh salad.
Tips for Perfect Skinny Meatloaf
- Lean Meat: Using lean ground turkey or beef reduces the fat content while still providing a hearty flavor.
- Veggie Boost: Adding grated vegetables like carrot and zucchini not only increases the nutritional value but also keeps the meatloaf moist.
- Whole Wheat Breadcrumbs: Whole wheat breadcrumbs or oats are a healthier alternative to traditional breadcrumbs, adding fiber and nutrients.
Nutritional Benefits
This Skinny Meatloaf recipe offers a range of nutritional benefits:
- Protein: Lean ground meat provides high-quality protein essential for muscle repair and growth.
- Vitamins and Minerals: The addition of vegetables like carrots and zucchini boosts the vitamin and mineral content, including vitamins A and C, potassium, and fiber.
- Lower Fat: Using lean meat and whole wheat ingredients helps reduce the overall fat content, making it a heart-healthier option.
