This recipe is originally from my book, Feed the Belly: The Pregnant Mom's Healthy Eating Guide. It was designed to provide calcium and protein for a growing baby, plus iron for mom, all in a delicious comfort food package. I just made it again for my family this weekend and the recipe totally holds up! The only change I made was to lower the salt content.
You can shred your own carrots, but I always grab the bagged variety to make it faster to get the meatloaf into the oven.
Enjoy the meatloaf on its own, or try it in a bowl with brown rice and kale. It's super satisfying on a cold day!
Prep: 10 minutes
Cook: 70 minutes
Makes 6 servings
1 cup low-sodium beef stock, divided
1 medium onion, minced
1½ cups unseasoned whole-wheat panko or regular breadcrumbs
¼ to ½ cup grated Parmesan cheese, depending on preference
½ cup shredded carrot
½ cup chopped fresh flat-leaf parsley
1 teaspoon whole-grain dried mustard
1 pound ground bison
2 eggs, whisked
1 teaspoon salt
¼ teaspoon black pepper
¼ cup apple cider vinegar
¼ cup packed brown sugar
3 tablespoons tomato paste
2 tablespoons ketchup
1 tablespoon Worcestershire sauce
1. Preheat oven to 350ºF. Spray an 8½ x 4¼ x 2¾-inch nonstick loaf pan with cooking spray and set aside.
2. Add half the stock to a medium pan, and heat over medium-high heat. Add the onion, and sauté until translucent, about 5 minutes. Set aside and allow to cool. (If you add the hot onion to the egg-meat mixture too quickly, the eggs will begin to cook.)
3. Combine the onions and all the remaining meatloaf ingredients in a large mixing bowl. Transfer to the prepared loaf pan.
4. Bake for 45 minutes. Meanwhile, combine the sauce ingredients (Worcestershire sauce, tomato paste, vinegar, brown sugar, and ketchup) in a small bowl.
5. R emove the meatloaf from the oven, and spread sauce on top with a spatula. Return to oven.
6. Bake for an additional 20 minutes, until sauce appears thick and bubbly. Remove from oven, and allow to cool slightly before slicing. Serve warm.
Calories 352; Fat 15 g (Sat 6 g, Mono 5 g, Poly 1 g); Cholesterol 128 mg; Protein 22 g; Carbohydrate 33 g; Sugars 14 g; Fiber 2 g; Iron 3 mg; Sodium 410 mg; Calcium 102 mg; Folate 19 mcg
Posted on Mon, December 5, 2011