Diabetic-friendly Meat Loaf

Diabetic-friendly Meat Loaf Recipe - Healthy & Delicious

Preparation time: 10 minutes | Cooking time: 20 minutes | Servings: 4

Introduction

This diabetic-friendly meatloaf recipe is a delicious and healthy option for those looking to manage their blood sugar levels while still enjoying a hearty meal. Packed with lean protein and flavorful seasonings, this meatloaf is sure to become a family favorite.

History

Meatloaf has been a staple in American cuisine for decades, with variations of the dish appearing in cookbooks as far back as the 19th century. This diabetic-friendly version puts a healthier spin on the classic recipe, making it suitable for those with dietary restrictions.

Ingredients

1 egg
3 slices of bread, finely cubed
0.33 cup of finely chopped onion
1 tbsp of salt
1 tbsp of prepared horseradish (if desired)
2 cups of lean ground round (15% fat)
0.25 cup of catsup
2 tbsp of finely chopped green pepper
0.5 tbsp of dry mustard

How to prepare

Preheat the oven to 400°F (204°C).
Mix all the ingredients together until well combined.
Shape the mixture into a loaf shape.
Place the loaf in a 5 x 9 pan lined with foil.
Bake for 15–20 minutes or until cooked through.

Variations

For a twist on this classic recipe, try adding diced mushrooms or bell peppers to the meatloaf mixture. You can also experiment with different seasonings, such as garlic powder or Worcestershire sauce, to customize the flavor to your liking.

Cooking Tips & Tricks

To ensure that your meatloaf stays moist and flavorful, be sure not to overmix the ingredients. Mixing just until combined will help prevent a tough texture. Additionally, using lean ground meat will help reduce the fat content of the dish without sacrificing taste.

Serving Suggestions

Serve this meatloaf with a side of steamed vegetables and a small salad for a complete and satisfying meal.

Cooking Techniques

Baking the meatloaf in a loaf pan lined with foil helps to keep the shape intact and makes for easy cleanup. Be sure to check for doneness by using a meat thermometer to ensure that the internal temperature reaches 160°F (71°C).

Ingredient Substitutions

If you prefer a spicier meatloaf, you can substitute the green pepper for diced jalapenos or add a pinch of cayenne pepper to the mixture. You can also use ground turkey or chicken in place of beef for a lighter option.

Make Ahead Tips

This meatloaf can be prepared ahead of time and stored in the refrigerator for up to 24 hours before baking. Simply cover the loaf pan with plastic wrap and refrigerate until ready to cook.

Presentation Ideas

Garnish the cooked meatloaf with fresh parsley or a drizzle of sugar-free barbecue sauce for a pop of color and added flavor. You can also slice the meatloaf and serve it on a platter with toothpicks for easy serving.

Pairing Recommendations

This meatloaf pairs well with mashed cauliflower, roasted sweet potatoes, or a side of quinoa for a balanced meal. A glass of unsweetened iced tea or sparkling water with lemon makes a refreshing beverage option.

Storage and Reheating Instructions

Leftover meatloaf can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, simply place slices of meatloaf on a microwave-safe plate and heat in 30-second intervals until warmed through.

Nutrition Information

Calories per serving

Calories: 200 per serving

Carbohydrates

Carbohydrates: 12g per serving

Fats

Total Fat: 8g per serving

Saturated Fat: 3g per serving

Proteins

Protein: 20g per serving

Vitamins and minerals

This meatloaf is a good source of iron, vitamin B12, and zinc.

Alergens

Contains: Egg, Wheat

Summary

This diabetic-friendly meatloaf is a balanced meal option, providing a good mix of protein, carbohydrates, and fats while keeping calories in check.

Summary

This diabetic-friendly meatloaf is a nutritious and delicious option for those looking to enjoy a classic comfort food dish without compromising their health goals. With a good balance of protein, carbohydrates, and fats, this meatloaf is sure to satisfy your cravings while keeping your blood sugar levels in check.

How did I get this recipe?

I can't forget the moment I stumbled upon this recipe for Diabetic-friendly Meat Loaf. It was a warm summer afternoon, and I was rummaging through my old recipe box, looking for something new to try for dinner. As I sifted through the yellowed index cards and crumpled pieces of paper, my eyes landed on a faded recipe titled "Healthy Meat Loaf for Diabetics."

Curiosity piqued, I pulled out the card and began reading through the ingredients and instructions. Ground turkey, oats, low-sodium tomato sauce, and a variety of herbs and spices. It seemed like a healthier version of the traditional meat loaf recipe I had been using for years. I couldn't wait to give it a try.

I remembered the first time I made the Diabetic-friendly Meat Loaf. The kitchen was filled with the savory aroma of cooking meat and herbs, and I could feel my mouth watering in anticipation. As I pulled the golden-brown loaf out of the oven, I couldn't wait to sink my teeth into it.

The first bite was a revelation. The meat loaf was moist and flavorful, with a perfect balance of herbs and spices. It was a far cry from the dry, bland meat loaves I had made in the past. I could hardly believe that something so delicious could also be healthy and diabetic-friendly.

As I sat down to enjoy my meal, I couldn't help but think back on how I had come across this recipe. It was a chance encounter with a fellow church member who had been diagnosed with diabetes and was struggling to find recipes that fit her dietary restrictions. She had shared this recipe with me, hoping that I could give it a try and possibly pass it on to others who were in a similar situation.

I was grateful for her generosity and for the opportunity to expand my culinary repertoire. Over the years, I had collected recipes from various places and people, but this one held a special place in my heart. It was a reminder of the power of sharing and the joy of discovering new and delicious dishes.

As I continued to make the Diabetic-friendly Meat Loaf for my family and friends, it became a staple in my kitchen. I loved the versatility of the recipe - I could easily customize it with different herbs and spices, or add in extra veggies for a boost of nutrition. And the best part was that everyone who tried it loved it, diabetic or not.

I found joy in sharing this recipe with others who were looking for healthier alternatives to their favorite comfort foods. I would often bring a loaf to potlucks or gatherings, and it never failed to impress. People would ask for the recipe, and I would happily write it out for them, knowing that it might make a difference in their lives.

As I grew older, my love for cooking only deepened. I found solace and joy in the simple act of preparing a meal for my loved ones, knowing that it nourished not just their bodies, but their souls as well. And the Diabetic-friendly Meat Loaf was always a favorite, a reminder of the power of good food and community.

Now, as I sit here with my worn recipe box in front of me, I can't help but smile at the memories it holds. The Diabetic-friendly Meat Loaf recipe is just one of many gems that I have collected over the years, a testament to the joys of cooking and sharing with others. And as I continue to explore new recipes and flavors, I know that this one will always hold a special place in my heart.