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Meatloaf - Low Fat


This modern meatloaf stays moist using mushrooms to beef up the moisture level.














1 each onions
finely chopped
1 x salt
to taste
1 x black pepper
to taste
½ pound mushrooms
thinly sliced
3 cloves garlic
1 teaspoon thyme
minced fresh
¼ cup tomato juice
1 slice whole wheat bread
cut into cubes(x)
1 ½ pounds ground beef, extra lean
1 large eggs
1 tablespoon soy sauce, tamari
1 tablespoon dijon mustard
2 tablespoons parsley leaves
fresh, finely chopped
cup ketchup
3 tablespoons apple cider vinegar
½ teaspoon red hot pepper sauce
we like 1 tsp. of Frank's Red Hot
2 tablespoons brown sugar, light


Pre-heat oven to 375℉ (190℃) F and heat a non-stick skillet with non-stick cooking spray over medium-high heat.

Cook the onion for a couple of minutes, add salt to taste and continue cooking until softened, another 6 or 7 minutes.

Add the mushrooms and continue cooking until the mushrooms release their liquid, continue cooking until the liquid has evaporated, about 10 minutes in total.

Stir in the thyme, garlic and cook for 1 minute then add the tomato juice, cooking until beginning to thicken, one or two minutes more.

Remove from heat and allow the mixture to cool slightly.

In a large bowl, mix together the soy sauce, mustard, eggs, parsley, salt and black pepper to taste (about ½ teaspoon each).

Using a food processor, process the onion and tomato juice mixture until smooth then add the ground beef and pulse several times until combined.

Add the beef to the bowl and work together until the mixture is evenly combined.

Shape the mixture into a loaf using your hands for a free-form meatloaf that you bake on a broiler pan or a rimmed baking sheet.

Or for a traditional style meatloaf using a loaf pan.

Bake for about 55 minutes or until a meat thermometer reads at least 160 degrees.

Make the glaze

Combine the glaze ingredients together in a small pot. Bring to a boil, reduce heat and simmer about 5 minutes until thick and like syrup then remove from heat.

When the meatloaf is cooked remove from the oven and preheat the broiler.

Distribute the glaze over the meatloaf and broil until bubbling, about 2 to 3 minutes.

Remove from oven, let rest for 10 minutes then slice and serve.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 228g (8.0 oz)
Amount per Serving
Calories 23727% of calories from fat
 % Daily Value *
Total Fat 7g 11%
Saturated Fat 3g 14%
Trans Fat 0g
Cholesterol 106mg 35%
Sodium 434mg 18%
Total Carbohydrate 5g 5%
Dietary Fiber 1g 5%
Sugars g
Protein 56g
Vitamin A 6% Vitamin C 15%
Calcium 4% Iron 20%
* based on a 2,000 calorie diet How is this calculated?


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