Healthy meatloaf recipes are often considered impossible since the loaf needs meat fat for moisture. However, many people want their favorite meal to be healthier than ever so it is highly possible now. If you are interested in altering your recipes into health ones, use the following tips.
Get Lean Meat
Meatloaf is filled with meat fat. However, it is impossible to make meatloaf without those meats, even for healthy meatloaf recipes. Meat fat is actually needed to give moisture on your mixture. Instead of being excessive on the fat, you can try lean meat like ground chicken, ground beef, and ground turkey. Use lean meat for 90% of the mixture. If you want it to be 100%, add the moisture with BBQ sauce, soy sauce, or Worchester sauce.
Instead of using only meat and little veggies on your mixture, you should consider replacing certain portion of your meat with whole grain ingredients like barley, bulgur, and cooked quinoa. It reduces the amount of fat from meat, and adds enough fiber, protein, and manganese. It doesn’t have to be a lot, 10% to 15% of the total meat portion is enough already. Small portion of these in your mixture is enough to change it into healthier dish.
Commonly, people will add carrots and celery in meatloaf mixture. This is actually not enough. Veggies give texture as well as flavor in your mixture. Instead of going minimalist, you should consider using more veggies. The agreeable options will be garlic and onion for better taste, kale and beets, and sweet potatoes. Just make sure they are pulsed several time in your food processor before you finally sauté the veggies with olive oil. Your meatloaf is richer in vitamins and minerals too.
Use Whole Wheat Bread
Bread can’t be skipped when you are making meatloaf. You need bread to bind the mixture together. Instead of using the common bread, you can use whole wheat bread. It will be drier, true, but it is far more healthier. Adding this bread to the mixture will add fiber and enough vitamins in it. You only need to soak it in non fat milk until it gets mushy enough.
Don’t Use Yolk
If your mixture has enough moisture, and if you already soak your bread before you add it, you are safe. You don’t need the egg yolk to bind your mixture together. In fact, you will not need it when you use the ingredients above. The entire ingredients already add enough moisture. If you are not sure, you should try adding sauce like Worchester sauce or BBQ sauce to add the moisture and to bind it. Add it little by little so it gets the right texture.
Meatloaf is always considered fatty dish and it can’t be healthy. However, tips above will help you reduce the amount of unhealthy fat in your meatloaf, making it an agreeable dish for daily intake. Combining it with the right cooking technique, you already have healthy meatloaf recipes.