The Perfect Meatloaf Recipe (shhh it’s all natural and healthy!)

Posted by alidaniel on March 7, 2013 · 2 Comments 

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Ok, if you’re like me then you might think of meatloaf as “mystery meat.” EEEK! I’ve never made meatloaf before, I don’t think it’s typically healthy, and I’ve never ordered it at a restaurant. So why on earth do I have the perfect meatloaf recipe on my blog..? Well, I bought some 99% fat free ground turkey at the grocery store the other day and I was going to use it to make some yummy turkey meatballs, which I will post on a later date, but I wanted to make something that didn’t involve as much work…I admit I got a little lazy last night. I also had some tomatoes that I bought at the farmers market over the weekend so I wanted to use those to make a yummy tomato sauce from scratch (incredibly easy). A lot of meatloaf recipes call for ketchup, but you know me, I hate processed foods, so I wanted to make my own version! Homemade not only tastes better but it’s always better for you. All together I thought this would be something fun and new to try…and although I’ve never been the biggest fan of meatloaf, I scarfed this baby down (and eating leftovers for lunch today!). Needless to say, I’m now a fan of meatloaf. As long as it’s homemade and doesn’t contain any mystery ingredients…

And so, I introduce this easy, healthy, quick dinner recipe for 6. It makes about 12 “slices” so it can serve 6 with a side of veggies (we made these brussels sprouts…is that a surprise?). This recipe is super low fat and low carb and really high in protein so I promise your tummy will be satisfied and happy. Each slice is only 110 calories, contains 3g fat, 7g of carbs, and a whopping 12g of protein! You’re welcomeee! =] I love using turkey as a meal protein because it can be really low fat and low calories but still provide you with enough protein.

If you like meatloaf then you’ll enjoy this healthy recipe version of it and if you’re unsure of meatloaf, like I was, then I’d encourage you to try this recipe because it’s actually quite good…and it’s definitely NOT mystery meat! The tomato sauce really provides a nice burst of flavor too. I also urge you to use fresh tomatoes to make the sauce as opposed to canned tomatoes for 2 reasons: 1) it will taste a million times better and 2) the resin linings of tin cans contain bisphenol-A, a synthetic estrogen that has been linked to ailments ranging from reproductive problems to heart disease, diabetes, and obesity. Unfortunately, acidity (a prominent characteristic of tomatoes) causes BPA to leach into your food. Foods expert warn us to stay away from tin canned tomatoes, especially for children. Read more about this here.

Cooking the tomato sauce

Interesting facts about tomatoes: Did you know that tomatoes can help greatly reduce your risk of ovarian, prostate, and digestive tract cancers? They can also reduce your risk of cardiovascular disease, asthma, and chronic lung disease. The health benefits of tomatoes also increases as you cook them because cooking breaks down the tomato cell matrix and makes the carotenoids (cancer fighting compounds) more available! Read more about the awesome benefits of tomatoes here.

Here’s What You’ll Need:

Tomato sauce from scratch:

♦3 large organic tomatoes (trust me, get organic…you don’t want to eat pesticides that are meant to kill other living things)

♦3 large garlic cloves

♦1/4 cup apple cider vinegar

♦ 1/4 tsp of salt

♦ 1/4 tsp pepper

♦ pinch cayenne pepper

♦ 1/2 tsp paprika

♦1/4 yellow onion chopped

♦ a food processor or blender

The perfect meatloaf recipe with turkey:

♦ 1 1/4 lb extra lean ground turkey meat (99% fat free)

♦ 3/4 white onion chopped

♦ 1 tbs extra virgin olive oil

♦ 1/3 cup egg whites

♦ 1/4 cup and of the homemade tomato sauce

♦ 4-5 cloves of garlic chopped

♦ 2 tbs Worcestershire sauce

♦ 3/4 tsp salt

♦ 1/2 tsp pepper

♦ 1 cup whole wheat breadcrumbs

♦ 1/2 cup freshly grated parmesan cheese (I don’t use pre-shredded cheese ever because it has chemical additives that prevent it from clumping)

Makes about 6 servings, 2 slices per serving, at about 220 calories per serving, 6g fat, 14g carbs, 2.7g fiber, 24g protein

Here’s What You’ll Do:

Start by preheating your oven to 375F. Then quarter the tomatoes and add them to a pot along with the rest of the tomato sauce ingredients. Stir and simmer on medium for about 15 minutes.

While the tomato sauce is cooking, heat the olive oil in a pan and add the onions, half of the salt, half of the pepper, and the garlic. Cook for about 5 minutes. Add the Worcestershire sauce and 2 tbs of the tomato juice (avoid the onions, garlic, and large chunks of tomato) from the pot. Cook for another 5 minutes then set aside in a bowl to cool.

In a food processor or blender, blend the tomato sauce until it’s smooth and there are no more garlic, onion, or tomato chunks.

In the bowl with the onion mixture, add the ground turkey, the egg whites, breadcrumbs, 1/4 cup of the tomato sauce, and the rest of the salt and pepper (about 1/4 tsp each). Stir around until it’s well mixed.

On a baking sheet with foil, sprayed with some non-stick spray, form a “loaf” with the turkey mixture about 2-3 inch tall, about 5 in wide, and about 16in long. It will look a little weird and gross, but bear with me!

without the tomato sauce it looks a little unappetizing…don’t judge it yet!

Cover and brush with most of the tomato sauce, leaving a little for dip when it’s served, and throw in the oven for about 35 minutes. Don’t overcook it because it will get dry and no one likes dry meatloaf… You’ll know it’s done if you cut it and the turkey is no longer pink and the juice runs clear. If you make a “thicker” loaf it will need to cook longer.

I added the tomato sauce a little late to it so it didn’t cook the whole 35 minutes with the meatloaf, that’s why it isn’t ask dark as it should be!

Cut into 12 pieces (about 1-1/5 in thick). Sprinkle with some freshly grated parmesan cheese and serve with a side of your favorite veggies!

This meal takes about 45 minutes with about 15-20 minutes of prep and the rest just waiting for things to cook! If you want to know how to cook brussels sprouts you can check out my crispy delicious recipe here. Check out the rest of my blog for more free online healthy recipes! =]

with the brussels!

Let me know what you think of this in the comments!

♥Santa Monica Life♥

Filed under Food, Lunch/Dinner Foods, Proteins · Tagged with all natural, delicious, healthy, healthy meatloaf, healthy meatloaf recipes, healthy recipes, lean protein, meatloaf recipes, santa monica, turkey meatloaf, turkey recipes, yummy