Many people are trying to reduce or eliminate their consumption of red meat for health reasons. Studies show that eating meat high in saturated fat is associated with heart disease and inflammation. But what’s a meat lover to do? If you’re not ready to eliminate meat from your diet completely, finding ways to reduce how often you eat it or to keep your portions in check is key.
This meatloaf recipe is a great example. We used lean ground beef and also replaced half of it with minced Portabella mushrooms. This provides a similar texture and complementary flavor to the dish but means that you drastically reduce the saturated fat and calories.
You also gain key minerals from the mushrooms, including selenium (which works as an antioxidant to protect body cells from damage that might lead to heart disease, some cancers and other diseases), copper (which helps your body make red blood cells to carry oxygen throughout the body and helps keep bones and nerves healthy) and B vitamins like riboflavin (vitamin B2), niacin (vitamin B6), and pantothenic acid (all of which help metabolize food into energy).
Mushroom Meatloaf
Yield: 8 servings
(Downloadable/printable pdf of this recipe)
Ingredients:
- Vegetable oil cooking spray
- 1 pound Portabella mushrooms
- 1 pound 90% lean ground beef
- 3/4 cup whole-wheat bread crumbs
- 1/2 cup minced onion
- 2 garlic cloves, minced
- 1/3 cup fat-free milk
- 2 Tablespoons ketchup
- 4 egg whites, beaten
- 3/4 teaspoon Italian seasoning
- 1/2 teaspoon salt
- 1/2 teaspoon ground black pepper
Directions:
Preheat oven to 350º F. Spray a 9 x 5-inch loaf pan with vegetable oil cooking spray and set aside.
Slice mushrooms and chop in food processor in batches until they are thoroughly minced.
In a large mixing bowl, combine ground meat, minced mushrooms, bread crumbs, onion, garlic, milk, ketchup, egg whites, Italian seasoning, salt and pepper. Mix very well using your hands to make sure mushrooms and ground beef combine.
Spread mixture into prepared loaf pan. Bake for 50 to 60 minutes or until the internal temperature is 160 degrees. Remove from oven and let set for 10 minutes before slicing.
NUTRITION INFORMATION PER SERVING: 204 Calories; 7.5 grams Fat; 2.5 grams Saturated Fat; 48 mg Cholesterol; 348 mg Sodium; 13 grams Carbohydrates; 1.5 grams Fiber; 20 grams Protein
Looking for more info and want to make an appointment with a registered dietitian? Call 1-855-434-5483 or email ContactUs@henryfordlivewell.com.
