From today's Chef MD Mailer
Sirloin Meatloaf
Preparation time: 20 minutes
Cooking time: 55 minutes
Servings: 8 total
Calories: 239 calories per serving (40% from fat)
Ingredients
2 tsp extra virgin olive oil
1 cup each: finely chopped onion and shredded carrots
4 cloves garlic, minced
1 tsp Italian herb mix, preferably Penzey's
1 pound ground sirloin
1 pound hot or mild turkey Italian sausage, casings removed
1 cup uncooked old fashioned oats
Three quarter cup tomato basil spaghetti sauce, preferably Classico brand, divided
2 egg whites
One half teaspoon salt and freshly ground black pepper
Preparation
Fresh whole wheat bread crumbs may replace the oats. To make fresh bread crumbs tear 2 to 3 slices of whole wheat bread into pieces; process in a food processor until finely ground. Any extra bread crumbs may be frozen up to 3 months.
Nutritional Analysis
Total fat (g): 11
Fat calories (kc): 98
Cholesterol (mg): 64
Trans fatty acids (g): 0
Saturated fat (g): 1
Polyunsaturated fat (g): 1
Monounsaturated fat (g): 2
Fiber (g): 2
Carbohydrates (g): 13
Sugar (g): 3
Protein (g): 24
Sodium (mg): 645
Calcium (mg): 27
Food as Medicine Tip: It's the veggies that give this meatloaf recipe a healthy twist! Carrots' antioxidant compounds help protect against cardiovascular disease and cancer. Anti-inflammatory agents in onions help reduce the severity of symptoms associated with arthritis.
Culinary Taste Tip: Have a butcher grind a top sirloin steak to assure the meat comes from just one animal. Sausage made by the butcher is also preferable. Look for meats which are raised without extra hormones or antibiotics.
Culinary Technique Tip: Keep the skin on your carrots! Nutrients are densely packed in the part of the carrot just below the skin. So give them a good scrub, but don't peel!
Sirloin Meatloaf
Preparation time: 20 minutes
Cooking time: 55 minutes
Servings: 8 total
Calories: 239 calories per serving (40% from fat)
Ingredients
2 tsp extra virgin olive oil
1 cup each: finely chopped onion and shredded carrots
4 cloves garlic, minced
1 tsp Italian herb mix, preferably Penzey's
1 pound ground sirloin
1 pound hot or mild turkey Italian sausage, casings removed
1 cup uncooked old fashioned oats
Three quarter cup tomato basil spaghetti sauce, preferably Classico brand, divided
2 egg whites
One half teaspoon salt and freshly ground black pepper
Preparation
- Heat oven to 375 degrees.
- Heat oil in a nonstick skillet over medium heat.
- Add onion and carrot; cook 4 minutes.
- Add garlic and herb mix; cook, stirring occasionally, until vegetables are golden brown and tender, 2 to 3 minutes longer.
- Remove from heat; cool 5 minutes.
- In a large bowl, combine beef, turkey sausage, oats, one-quarter cup of the spaghetti sauce, egg whites, salt and pepper.
- Mix well.
- Add onion mixture; mix well.
- Shape meat mixture into an oval loaf (about 9 x 5 inches) on a foil-lined jelly roll pan or baking sheet.
- Spread remaining one-half cup spaghetti sauce over top and sides of loaf.
- Bake 50 to 55 minutes or until internal temperature reaches 165 degrees.
- Let stand 5 minutes before slicing to serve.
Fresh whole wheat bread crumbs may replace the oats. To make fresh bread crumbs tear 2 to 3 slices of whole wheat bread into pieces; process in a food processor until finely ground. Any extra bread crumbs may be frozen up to 3 months.
Nutritional Analysis
Total fat (g): 11
Fat calories (kc): 98
Cholesterol (mg): 64
Trans fatty acids (g): 0
Saturated fat (g): 1
Polyunsaturated fat (g): 1
Monounsaturated fat (g): 2
Fiber (g): 2
Carbohydrates (g): 13
Sugar (g): 3
Protein (g): 24
Sodium (mg): 645
Calcium (mg): 27
Food as Medicine Tip: It's the veggies that give this meatloaf recipe a healthy twist! Carrots' antioxidant compounds help protect against cardiovascular disease and cancer. Anti-inflammatory agents in onions help reduce the severity of symptoms associated with arthritis.
Culinary Taste Tip: Have a butcher grind a top sirloin steak to assure the meat comes from just one animal. Sausage made by the butcher is also preferable. Look for meats which are raised without extra hormones or antibiotics.
Culinary Technique Tip: Keep the skin on your carrots! Nutrients are densely packed in the part of the carrot just below the skin. So give them a good scrub, but don't peel!