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Mini Meatloaf Recipe

The all-American meatloaf is a classic comfort food, but it’s uncomforting to know how much saturated fat and calories get packed into one loaf — about 15 grams and 500 cals. By swapping out veal and pork for lean turkey, this protein-packed, iron-rich dish is healthy — yet still satisfying. Mini loaves keep portions in check and cook quicker, too.

Meatloaf

Photo by Perry Santanachote

Serves 8

Prep time: 15 minutes
Cook time: 25 minutes

The Skinny

Per loaf:

  • 295 cal
  • 8 g fat (3 g sat)
  • 19 g carbs
  • 545 mg sodium
  • 1 g fiber
  • 36 g protein

Ingredients

1 teaspoon vegetable oil
1 onion, chopped
2 garlic cloves, minced
1/2 teaspoon dried thyme
1/2 cup ketchup
2 tablespoons packed light brown sugar
4 teaspoons apple cider vinegar
2 eggs
1/2 cup skim milk
2 teaspoons Dijon mustard
2 teaspoons Worcestershire
1/2 teaspoon salt
1/2 teaspoon black pepper
1/4 teaspoon hot sauce
1 pound lean ground beef
1 pound lean ground turkey
1 cup fresh whole-wheat breadcrumbs
1/3 cup fresh parsley, chopped

Preparation

  1. Preheat oven to 350° F. Heat oil in a large nonstick skillet over medium-high heat. Add the onion and cook until soft, about 5 minutes. Stir in the garlic and thyme and cook until fragrant, about 15 seconds. Set aside to cool for 5 minutes.
  2. Meanwhile combine the ketchup, brown sugar and vinegar and set aside. In a separate bowl, mix the eggs, yogurt, mustard, Worcestershire, salt, pepper and hot sauce.
  3. In a large bowl, mix the meats together (or have the butcher prepare this for you) and add the breadcrumbs, parsley, onion mixture and egg mixture until evenly combined and it no longer sticks to the side of the bowl.
  4. Line a baking sheet with foil and lightly coat with cooking spray. With wet hands, shape the meat mixture into 8 (4 x 2-inch) loaves and space evenly on the sheet. Spread 3 teaspoons of the ketchup mixture over each loaf. Bake for 15 minutes.
  5. Brush the loaves with the remaining ketchup mixture and continue to bake for another 10 minutes. Let rest for 10 minutes before serving.

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