Low-Fat Meatloaf
By America's Test KitchenPublished on November 9, 2012
Time
2¼ hours
Yield
Serves 6
Ingredients
Meatloaf
1 teaspoon vegetable oil 1 onion, chopped fineSalt and pepper 10 ounces cremini or white mushrooms, sliced thin3 garlic cloves, minced1 teaspoon minced fresh thyme ¼ cup tomato juice 1 slice hearty white sandwich bread, torn into pieces1 ½ pounds 90-percent lean ground beef 1 large egg 1 tablespoon soy sauce 1 tablespoon Dijon mustard 2 tablespoons finely chopped fresh parsleyGlaze
⅓ cup ketchup 3 tablespoons cider vinegar 1 teaspoon hot sauce (see note)2 tablespoons light brown sugarBefore You Begin
This recipe was developed using Frank's RedHot hot sauce; if using a spicier sauce (like Tabasco), you may want to use less than the teaspoon called for here.
Instructions
- For the meatloaf: Adjust oven rack to middle position and heat oven to 375 degrees. Following photo 1 below, set wire rack inside rimmed baking sheet and arrange 8- by 6-inch piece of aluminum foil in center of rack. Using skewer, poke holes in foil at 1/2-inch intervals.
- Heat oil in large nonstick skillet over medium heat until shimmering. Cook onion and 1/4 teaspoon salt until softened, about 8 minutes. Add mushrooms and cook until they release their liquid, about 5 minutes. Increase heat to medium-high and cook until liquid has evaporated, about 5 minutes. Add garlic and thyme and cook until fragrant, about 30 seconds. Stir in tomato juice and cook until thickened, about 1 minute. Let mixture cool 5 minutes, then transfer mixture to food processor, add bread, and process until smooth. Add beef to food processor and pulse to combine.
- Whisk egg, soy sauce, mustard, parsley, 1/4 teaspoon salt, and 1/2 teaspoon pepper in large bowl. Add beef mixture and mix with hands until evenly combined. Using hands, shape mixture into loaf covering entirety of prepared foil. Bake until meatloaf registers 160 degrees, about 1 hour. Remove meatloaf from oven and heat broiler.
- For the glaze: Combine ketchup, vinegar, hot sauce, and sugar in small saucepan. Simmer over medium heat until thick and syrupy, about 5 minutes. Spread glaze over meatloaf and broil until glaze begins to bubble, about 3 minutes. Let rest 10 minutes. Serve.
Time
2¼ hoursYield
Serves 6Ingredients
Meatloaf
1 teaspoon vegetable oil
1 onion, chopped fine
Salt and pepper
10 ounces cremini or white mushrooms, sliced thin
3 garlic cloves, minced
1 teaspoon minced fresh thyme
¼ cup tomato juice
1 slice hearty white sandwich bread, torn into pieces
1 ½ pounds 90-percent lean ground beef
1 large egg
1 tablespoon soy sauce
1 tablespoon Dijon mustard
2 tablespoons finely chopped fresh parsley
Glaze
⅓ cup ketchup
3 tablespoons cider vinegar
1 teaspoon hot sauce (see note)
2 tablespoons light brown sugar
Test Kitchen Techniques
Ingredients
Meatloaf
1 teaspoon vegetable oil
1 onion, chopped fine
Salt and pepper
10 ounces cremini or white mushrooms, sliced thin
3 garlic cloves, minced
1 teaspoon minced fresh thyme
¼ cup tomato juice
1 slice hearty white sandwich bread, torn into pieces
1 ½ pounds 90-percent lean ground beef
1 large egg
1 tablespoon soy sauce
1 tablespoon Dijon mustard
2 tablespoons finely chopped fresh parsley
Glaze
⅓ cup ketchup
3 tablespoons cider vinegar
1 teaspoon hot sauce (see note)
2 tablespoons light brown sugar
Test Kitchen Techniques
Ingredients
Meatloaf
1 teaspoon vegetable oil
1 onion, chopped fine
Salt and pepper
10 ounces cremini or white mushrooms, sliced thin
3 garlic cloves, minced
1 teaspoon minced fresh thyme
¼ cup tomato juice
1 slice hearty white sandwich bread, torn into pieces
1 ½ pounds 90-percent lean ground beef
1 large egg
1 tablespoon soy sauce
1 tablespoon Dijon mustard
2 tablespoons finely chopped fresh parsley
Glaze
⅓ cup ketchup
3 tablespoons cider vinegar
1 teaspoon hot sauce (see note)
2 tablespoons light brown sugar
Test Kitchen Techniques
Why This Recipe Works
Most low-fat meatloaf recipes start by using healthier, leaner meats like chicken or turkey, but we wanted a tender, flavorful low-fat meatloaf recipe with beef as the only meat. Working with 90 percent lean ground beef in our Low-Fat Meatloaf recipe reduced the fat grams by half, but the texture was a little dry and grainy. Replacing milk with tomato juice provided moisture and a tangy flavor boost; using soy sauce also added moisture and flavor with minimal fat and calories. We broke down sautéed mushrooms in the food processor so they could “disappear" into the meatloaf, adding the final amount of moisture needed.
Before You Begin
This recipe was developed using Frank's RedHot hot sauce; if using a spicier sauce (like Tabasco), you may want to use less than the teaspoon called for here.
Instructions
- For the meatloaf: Adjust oven rack to middle position and heat oven to 375 degrees. Following photo 1 below, set wire rack inside rimmed baking sheet and arrange 8- by 6-inch piece of aluminum foil in center of rack. Using skewer, poke holes in foil at 1/2-inch intervals.
- Heat oil in large nonstick skillet over medium heat until shimmering. Cook onion and 1/4 teaspoon salt until softened, about 8 minutes. Add mushrooms and cook until they release their liquid, about 5 minutes. Increase heat to medium-high and cook until liquid has evaporated, about 5 minutes. Add garlic and thyme and cook until fragrant, about 30 seconds. Stir in tomato juice and cook until thickened, about 1 minute. Let mixture cool 5 minutes, then transfer mixture to food processor, add bread, and process until smooth. Add beef to food processor and pulse to combine.
- Whisk egg, soy sauce, mustard, parsley, 1/4 teaspoon salt, and 1/2 teaspoon pepper in large bowl. Add beef mixture and mix with hands until evenly combined. Using hands, shape mixture into loaf covering entirety of prepared foil. Bake until meatloaf registers 160 degrees, about 1 hour. Remove meatloaf from oven and heat broiler.
- For the glaze: Combine ketchup, vinegar, hot sauce, and sugar in small saucepan. Simmer over medium heat until thick and syrupy, about 5 minutes. Spread glaze over meatloaf and broil until glaze begins to bubble, about 3 minutes. Let rest 10 minutes. Serve.
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