Meatloaf (diabetic)
Printed from Inclusive Kitchen — Meatloaf
Meatloaf has long been a staple of American comfort food, often evoking memories of family dinners and cozy kitchens. This diabetic-friendly version retains the classic flavors while making sensible swaps to lower sugar and carbohydrate content. By using lean ground turkey or chicken instead of beef, and incorporating oats instead of breadcrumbs, this recipe not only lightens the dish but also adds a nutritious twist.
The beauty of meatloaf lies in its versatility; you can customize it with your favorite herbs and spices. This version features a delightful blend of garlic, onion, and a hint of Worcestershire sauce, which adds depth without the extra calories. And let’s not forget the glaze! A simple mix of tomato paste and a splash of vinegar gives it that classic tang without the added sugars found in many store-bought sauces.
Cooking meatloaf can sometimes feel like a balancing act—too dry, and it’s a chore to chew; too moist, and it falls apart on the plate. The key is to ensure you mix the ingredients just enough to hold everything together while still allowing for a tender bite. And remember, if your meatloaf starts to resemble a science experiment, it’s probably time to check the oven!
Serve this meatloaf with a side of steamed vegetables or a fresh salad for a complete meal that’s as satisfying as it is healthy. Whether you’re managing diabetes or simply looking for a lighter option, this meatloaf is sure to please everyone at the table. After all, who says you can’t have your meatloaf and eat it too?
Ingredients
- 1.5 pounds lean ground turkey or chicken
- 0.5 cup oats
- 0.5 cup onion, finely chopped
- 2 cloves garlic, minced
- 1 egg, beaten
- 1 tablespoon Worcestershire sauce
- 0.25 cup tomato paste
- 1 tablespoon vinegar (apple cider or white)
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 teaspoon dried thyme
Instructions
- Preheat your oven to 350°F (175°C). This temperature allows the meatloaf to cook evenly without drying out.
- In a large mixing bowl, combine 1.5 pounds of lean ground turkey or chicken with 0.5 cup of oats. The oats act as a binder and add fiber, making this dish more filling.
- Add 0.5 cup of finely chopped onion and 2 minced garlic cloves to the meat mixture. These aromatics will enhance the flavor of your meatloaf.
- In a separate small bowl, whisk together 1 beaten egg, 1 tablespoon of Worcestershire sauce, and 0.25 cup of tomato paste. This mixture will help keep the meatloaf moist.
- Pour the egg mixture into the meat mixture and season with 1 teaspoon of salt, 0.5 teaspoon of black pepper, and 1 teaspoon of dried thyme. Mix everything gently until just combined; overmixing can lead to a tough meatloaf.
- Transfer the meat mixture into a loaf pan (9x5 inches works well) and shape it into a loaf. Make sure to press it down gently to eliminate air pockets.
- In a small bowl, combine 1 tablespoon of vinegar with any remaining tomato paste to create a glaze. Spread this over the top of the meatloaf for added flavor.
- Place the loaf pan in the preheated oven and bake for 60 minutes. The meatloaf is done when it reaches an internal temperature of 165°F (74°C) and is firm to the touch.
- Once cooked, remove the meatloaf from the oven and let it rest for 10 minutes before slicing. This resting time allows the juices to redistribute, ensuring each slice is moist.
- Slice the meatloaf and serve it warm with your choice of sides. Steamed vegetables or a fresh salad complement it beautifully.
Nutrition (per serving)
- Calories: 220
- Carbs g: 15
- Protein g: 30
- Fat g: 8
- Sugar g: 2
