Tired of bland, boring healthy meals? Craving comfort food without the guilt? Then you're in the right place! This low sodium meatloaf recipe delivers all the juicy, flavorful goodness of a classic meatloaf, but without the excessive sodium that can be detrimental to your health. It's a perfect example of how homemade cooking can be both delicious and nutritious, making it an ideal addition to your repertoire of quick dinner ideas. This easy recipe is perfect for busy weeknights and impressive enough for a weekend gathering.
Ingredients:
- 1 lb ground beef (90/10 lean recommended)
- 1/2 lb ground turkey (or chicken)
- 1/2 cup quick-cooking oats (rolled oats also work)
- 1/2 cup finely chopped onion
- 1/4 cup finely chopped green bell pepper
- 1 large egg, lightly beaten
- 1/4 cup low-sodium tomato sauce (or passata)
- 1 tablespoon low-sodium Worcestershire sauce
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon garlic powder
- 1/4 teaspoon black pepper
- Salt to taste (use sparingly!)
Instructions:
Step 1: Prep the Veggies
Finely chop the onion and green bell pepper. Smaller pieces ensure even cooking and a better texture in the final meatloaf.
Step 2: Combine Ingredients
In a large bowl, gently combine the ground beef, ground turkey, oats, chopped onion, green bell pepper, egg, tomato sauce, Worcestershire sauce, oregano, basil, garlic powder, and black pepper. Avoid overmixing, as this can make the meatloaf tough. Season with a pinch of salt – remember, we're aiming for low sodium, so taste as you go and add only what's absolutely necessary.
Step 3: Shape and Bake
Preheat your oven to 375°F (190°C). Lightly grease a loaf pan (approximately 9x5 inches). Shape the meat mixture into a loaf and place it in the prepared pan.
Step 4: Bake to Perfection
Bake for 50-60 minutes, or until the internal temperature reaches 160°F (71°C). You can check the doneness by inserting a meat thermometer into the thickest part of the loaf.
Step 5: Rest and Serve
Once cooked, let the meatloaf rest for 10 minutes before slicing and serving. This allows the juices to redistribute, resulting in a more tender and flavorful final product.
Tips for Success:
- Don't overmix the meat: Overmixing develops the gluten in the oats and can result in a tough meatloaf. Gentle mixing is key!
- Use a meat thermometer: This ensures your meatloaf is cooked through to a safe internal temperature.
- Consider adding vegetables: Finely grated carrots or zucchini add moisture and nutrients without significantly altering the flavor.
Variations:
- Spice it up: Add a pinch of red pepper flakes for a little heat.
- Add cheese: Shredded cheddar or mozzarella cheese can be mixed into the meatloaf mixture before baking.
- Make it a glaze: Brush the top of the meatloaf with your favorite low-sodium barbecue sauce during the last 15 minutes of baking.
Nutritional Information (per serving, approximate):
This will vary based on the specific ingredients used. However, a serving of this low sodium meatloaf generally provides a good source of protein and iron, with lower levels of sodium compared to traditional recipes. For precise nutritional information, use a nutrition calculator with your specific ingredients.
This low sodium meatloaf recipe is a great example of how easy it is to create healthy and delicious meals at home. Enjoy this simple yet satisfying dish! It's perfect for a weeknight dinner or a special occasion. It’s one of the best recipes for healthy eating and a testament to the joy of homemade cooking.