This recipe is the way meatloaf was meant to be made.
Just because you're on a meal plan that is limiting your calorie intake, doesn't mean you have to forgo childhood favourites. In fact, a generous slice of this meatloaf recipe comes in at only 307 calories. Loads of caloric room for roasted vegetables on the side.
If meatloaf is not one of your favourites, then you've clearly never tried this recipe. Give it a go and you may just find yourself wishing this was the first meatloaf you had tasted. You'll also understand why leftover meatloaf sandwiches are a thing (excuse the drool).
Meatloaf should never be dry like sawdust packed into loaf form. Alternately, it also shouldn't be so wet it falls apart as it cooks. You're aiming for a juicy, tender loaf with a savoury barbecue bite that's happy holding whatever form you choose to mould it into. Though the standard log shape is traditional and easy to shape, anyone with a cake form can let their creativity run wild.
Though not included in the calorie count for this recipe, no slice of meatloaf is complete without a few roasted potatoes, carrots and onions. Other vegetables that roast up well include mushrooms, turnip, cauliflower, broccoli, and brussels sprouts.
TIP: Instead of mixing the ingredients in a bowl, recycle a large, clean, intact freezer bag. It's far easier to make sure everything is mixed in thoroughly, while keeping your hands clean, and making the shaping and transport of the loaf to the roasting pan so much easier.
TIP: Spray the roasting pan with a 0-calorie cooking spray before lining with a sheet of parchment paper. This will keep the parchment in place and help you lift the loaf out of the pan after cooking.
TIP: If you don't have any onion soup mix, you can substitute this for chicken or vegetable flavoured instant powdered stock. Alternately, if you have a bullion cube, break it up and dissolve it in the 1/4 cup water before adding it to the meat.
(Makes 8 servings)
1 lb lean ground beef
1 medium sweet onion, diced
1/2 cup breadcrumbs
1/4 cup water
2 teaspoons garlic powder
1 teaspoon onion powder
1 package onion soup mix (or 1 tablespoon instant chicken/vegetable stock powder)
1/2 cup honey garlic barbecue sauce, plus more for basting
generous pinch each of salt & pepper
Preheat oven to 400°F / 200°C.
In a large mixing bowl, add all of the ingredients (except the additional honey garlic barbecue sauce, which you will use for basting once the loaf is formed). With clean hands, combine the ingredients thoroughly.
If the mixture feels too dry, add an additional splash of water. Should the mixture feel too wet and unwilling to keep its shape, mix in a sprinkle of additional breadcrumbs.
Once well combined, form into the desired shape by hand or by mould, then place into a parchment-lined roasting pan. Coat the outside of the meatloaf with extra honey garlic barbecue sauce.
If you are also roasting vegetables, season them with a little olive oil and salt before nestling them in around the meatloaf.
Cover with foil or lid and bake for 35 minutes. Remove the covering, turn the vegetables, and continue cooking for another 15 to 20 minutes, or until the meat is cooked through. If you have any reserved honey garlic barbecue sauce remaining, add a fresh layer over the surface if desired.
Once it's ready, slice and serve with vegetables. Refrigerate leftovers for up to 3 days (if they last that long... )
Nutritional Information Per Serving:
total calories = 307 | total fat = 11.86g | saturated fat = 4.49g | cholesterol = 122.5mg | sodium = 450.75mg | carbohydrates = 20.25g | dietary fibre = 1.38g | sugars = 10.91g | protein = 27.74g