Description
Every Sunday night my mom would prepare a meatloaf, and it was my job to put it in the oven Monday night for dinner so it would be ready when she got back from work. Meatloaf is a comfort food for me, and I tried to make it a bit healthier by cutting back the sugar (no sugar filled ketchup or BBQ sauce). I like to use my Unsweetened BBQ Sauce in my meatloaf here, but feel free to use any other sugar free BBQ sauce. I also did a breakdown of this recipe to find out the best breadcrumbs, which you can find as The Effect of Different Breadcrumbs on Meatloaf.
Time
Prep Time:
15 minutes
Cook Time:
1 hour
Total Time:
1 hours
15 minutes
Cost
Total Cost:
Cost per Serving:
$2.84
Ingredients
Serving(s)
Meatloaf
- 1.3 lb Ground turkey, 93/7
- 1/4 cup Unsweetened BBQ sauce
- 1 large Egg
- 1 medium Onion
- 6 tbsp Grated parmesan cheese
- 1 tbsp Garlic powder
- 1 tbsp Onion powder
- 1 tbsp Chili powder
- 1 tbsp Paprika
Broccoli
- 2 lb Frozen broccoli, thawed
- 2 tbsp Lemon juice
- 2 tbsp Minced garlic
- 1 tbsp Extra virgin olive oil
- 1 tbsp Garlic powder
- 1 tbsp Onion powder
- 2 tsp Lemon pepper
Instructions
Cook Mode Off: Prevents screen dimming
- Preheat your oven to 350F, and line 2 cookie sheets with parchment paper
- In a large bowl, mix together the broccoli and the spices (lemon juice, minced garlic, oil, lemon pepper, garlic powder, and onion powder). Add to one of your sheets
- Rinse the bowl, and use it for the meatloaf. Crack in the egg, and mix together all the ingredients (meat, BBQ sauce, onion, oat flour, cheese, garlic powder, onion powder, chili powder, and paprika). Transfer the mix to the other pan, and shape into a meatloaf
- Bake the meatloaf for about 45 minutes at 350F. The broccoli should also take about 45 minutes. Cook the meatloaf to at least 165F, and the broccoli is to your liking
- Let the meatloaf rest for at least 10 minutes before slicing (makes about 12 slices, so 1 serving is 2 pieces), and serve with your broccoli
Notes
- Almond flour, breadcrumbs, or unflavored casein protein powder can be used in place of oat flour, as I tested in The Effect of Different Breadcrumbs on Meatloaf
- You can also use a bread pan if you like
- Optionally, brush the meatloaf with BBQ sauce during baking
- I find that meatloaf is always better the next day actually, as it's less likely to fall apart (and sometimes I prefer it cold imo)
- To celebrate Halloween, I made this recipe and shaped it into a scary face. I used fresh mozzarella and olives for the eyes, garlic cloves for the teeth, and Date Sweetened Ketchup for the blood. This was paired with Turkey & Lentil Stuffed Bell Peppers that Vic carved a Jack O'Lantern face into
Nutrition Facts
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Total Fat: 23.4g (30%
30 % of Daily Value (78 g)
)
Saturated Fat: 6.4g (32%
32 % of Daily Value (20 g)
)
Polyunsaturated Fat: 5.7g
Monounsaturated Fat: 8.7g
Cholesterol: 171mg (57%
57 % of Daily Value (300 mg)
)
Sodium: 943mg (41%
41 % of Daily Value (2300 mg)
)
Total Carbohydrate: 41.5g (15%
15 % of Daily Value (275 g)
)
Fiber: 12.0g (43%
43 % of Daily Value (28 g)
)
Net Carbs: 29.5g
Total Sugar: 6.3g
Protein: 44.3g (89%
89 % of Daily Value (50 g)
)
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Vitamin B12: 2.05mcg (85%
85 % of Daily Value (2.4 mcg)
)
Vitamin D: 0.9mcg (4%
4 % of Daily Value (20 mcg)
)
------------------------------------------
Calcium: 318mg (24%
24 % of Daily Value (1300 mg)
)
Iron: 6.36mg (35%
35 % of Daily Value (18 mg)
)
Magnesium: 158mg (38%
38 % of Daily Value (420 mg)
)
Potassium: 1205mg (26%
26 % of Daily Value (4700 mg)
)
:
:
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:
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32.3
:
13.6
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:
8.9
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