FITNESS & BEAUTY · JULY 2017
MEAT LOAF
H
ere’s a recipe
for a hearty
meat loaf that
is the ultimate
soul food
for the meat
and potato
lover. I like to serve my meat
loaf with a plate of fluffy mashed
potatoes and a colorful medley
of roasted vegetables. While this
meat loaf is delicious served hot,
some say it is even better when
it is cold. To make a scrumptious
and satisfying sandwich, slice the
cold meat loaf into ½ inch slices,
place on your favorite whole
grain bread, top with lettuce,
tomato slices, onions and pickles.
Feel free to make a lighter and
more low calorie version by
substituting ground turkey for
the ground beef and 2 egg whites
for the whole egg in the recipe.
Enjoy!
INGREDIENTS
W W 1 tablespoon canola oil
W W ½ red pepper, finely chopped
W W ½ yellow pepper, finely
chopped
W W 1 small onion, finely chopped
W W 6 garlic cloves, minced
W W 1 pound ground beef or
ground turkey (dark meat)
W W ¼ cup teriyaki sauce
W W ¼ cup barbecue sauce
W W 1 egg, lightly beaten
W W ½ teaspoon garlic powder
W W ½ teaspoon onion powder
W W ½ teaspoon salt
W W freshly ground pepper—
about 10 grinds
W W ½ cup bread crumbs—ok to
use gluten free
Before you begin, you will need
a 13” by 9” baking pan, lined on
the bottom with aluminum foil.
Spray the aluminum foil with Pam
to prevent the meat loaf from
sticking.
1.
Preheat the oven to 350
degrees.
2. Heat the oil in a large
skillet. Add the red and
yellow peppers, onion
and garlic, and sauté
over medium heat for 5
to 10 minutes until the
onions are softened and
translucent. Allow to
cool for a few minutes.
3. Place the ground beef in
a large bowl and with a
fork break up into small
pieces.
4. Add the sautéed
peppers, onion and
garlic, teriyaki sauce,
barbecue sauce, egg,
garlic powder, onion
powder, salt, freshly
ground pepper and mix
well.
38 HEALTHY MAGAZINE
5. Add the bread crumbs
and combine until
the mixture just holds
together. You may need
to add more bread
crumbs as needed to
bind the mixture.
6. Place the meat loaf
mixture into the
prepared baking pan,
shape into an oval of
approximately 10” by
3” and place in the
preheated oven for one
hour.
7. If desired, brush on
some barbecue sauce
about 10 minutes before
the meat loaf is done to
glaze the loaf.
8. Makes 4 to 6 servings.
Recipe by Judy Elbaum
baba_judy