HEATWAVE SKINNIER MEATLOAF FOR PICNICS & SANDWICHES, low-fat/cholesterol; make ahead

Don't forget to have a look at Welcome to the Blog (Nav Bar above)

for food news and other recipes 

Meatloaf - American comfort food - is ideal for packed lunches and picnics; this one has a bonus: it's low fat and cholesterol

Skinny Poultry Meatloaf with easy-peasy Tomato Sauce 
and Scalloped Potatoes, French Style

1st posted 24 March 2015

This recipe, inspired by Ina Garten, uses minced poultry (but you can substitute minced beef).  Turkey thigh, with the lowest protein/fat ratio (lamb is the highest), is ideal but chicken thighs are a good second best.  Minced chicken breast is not recommended; it can dry out.  

Poultry is gentler in flavour than beef; the texture here is very light, moist, soft and meaty.  You don't taste the mustard, onion, garlic & Worcestershire but it gives an incredible boost to the flavour. It's meatloaf, Jim, but not as we know it!  

The addition of oatmeal, not breadcrumbs, adds fibre and makes the loaf even better for you.  

Whole boiled eggs in the centre 'a la Nigella' provide pretty slices and also makes the loaf go further.   

Cost: £4.00'ish (1/24)
Serves: 4-6

Ingred:
500gt/17.6oz minced turkey or chicken thigh or up to 20%fat beef mince
1 mug diced yellow onion

2 garlic cloves, grated 
2-3 tbsp Worcestershire sauce 
2 tbsp Dijon mustard
1/2 tbsp tomato puree (low-salt if you have salt issues)

2 med handfuls oatmeal
1 large raw egg 
3 tbsp water or stock
1/2 to 1 tsp salt and 1 tsp pepper

3 small soft-boiled eggs, cool (opt)

1/4-1/2 cup tomato ketchup,mixed with (optional) 1tsp sugar, Worcester sauce and a couple of dashes of hot sauce OR LOW-SUGAR HOMEMADE KETCHUP 


Method:

1. Pre-heat oven to 160c, 320F, 140 fan, gas mark 3.
2. Line bottom of loaf pan (9x5 in/23x15 cm) with a strip of greaseproof paper; leaving enough overhang to help release it from the tin when cooked
3. Coarsely process onions or dice finely; fry over med heat in 1 tsp olive oil until translucent. Cool
4. If using eggs, peel; leave whole
5. Blend garlic, Worcestershire, mustard and tomato puree in a bowl 
6. Add to turkey mince with onions; using a fork, mix lightly but thoroughly. Add oatmeal; toss with a fork.  Add one large egg and water/stock; mix well; add 1/2 - 1 tsp salt and 1/2-1 tsp pepper
7. Put just over half of the mince in the pan; arrange eggs if using in a straight line down the middle.  Cover with the rest of the mince; with a light touch form a rounded loaf shape.
8. Pour half the ketchup mix over the top, reserving the rest for topping up as it comes out of the oven  
9. Put a container of water in the bottom of the oven (it keeps the meat moist).  
10. Bake one hour 15 mins; inner temperature should be 70 degrees C.
11. Rest 15 minutes; use a serrated knife to slice.
12. Serve alongside Scalloped Potatoes, French style, mashed swede or 2-potato Champ.  

Tip: See Wallet Friendly alternatives to poultry

Please leave a Comment in the box below

This recipe has been adapted by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission