Not Yo’ Momma’s Healthy Beef Meatloaf Recipe

Whole wheat couscous, extra lean ground beef and tons of healthy veggies makes this healthy meatloaf recipe a yummy family recipe that is registered dietitian approved by our top Calgary nutritionists.

Recipe courtesy of Canada Beef

Makes 6 servings
Prep: 15 min. Cook: 1 1/4 hours

What you need:

1/2 cup (125mL) ketchup
2 Tbsp (30 mL) apple cider vinegar
1 1/2 tsp (7 mL) smoked paprika
1 Tbsp (15 mL) olive oil
1 small cooking onion, finely diced
3 cloves garlic, minced
1 1/2 lb (0.68 kg) Extra Lean or Lean Ground Beef
1 egg
1/2 cup (125 mL) milk
1/2 cup (125 mL) whole wheat couscous, uncooked
1 cup (250 mL) sweet yellow or red pepper, finely diced
1/2 cup (125 mL) EACH shredded zucchini and diced mushrooms
2 tsp (10 mL) Worcestershire sauce

How you prepare:

1. Preheat oven to 350°F.
2. To make topping, whisk ketchup, apple cider vinegar and smoked paprika together and set aside.
3. Heat oil over medium-high heat in non-stick skillet; pan-fry onion and garlic until golden but not browned. Transfer to large mixing bowl.
4. Add the remaining ingredients to bowl and combine thoroughly. Spread mixture into a greased 9 x 5-inch (2L) loaf pan; top with reserved sauce.
5. Bake uncovered 1 hour to 1 hour 15 minutes or until digital instant read thermometer inserted into centre of loaf reads 160°F/71°C.

Notes:

• Leftover ideas: Meatloaf is great the next day, broken up and added to pasta sauce or used to make meatloaf sandwiches, or topped with mashed potatoes.

Per serving:

Calories: 230
Carbohydrates: 20 g
Protein: 27 g
Fat: 6 g

Looking for more healthy eating recipes? Sign up for our weekly newsletter for a healthy recipe of the week (and nutrition articles and videos with a balanced living philosophy to help encourage healthy habits but still save room for your favorites). Our nutrition newsletter is written by the Calgary nutritionists on our team who each hold a professional Registered Dietitian license to ensure you are getting credible advice.

Click here to sign-up for our free weekly nutrition newsletter: Nutrition Newsletter by our Calgary Dietitian team.