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Smart Beef Meatloaf

Smart Beef Meatloaf

You can get a beefy meatloaf without all the saturated fat if you use a couple of tricks: Start with a meat mixture that stretches a small amount of beef with lean turkey breast, then add sautéed mushrooms for meaty flavor and moisture, and bulgur to "beef" up the texture.

2/3 cup bulgur
1 1/3 cups boiling water
1 tablespoon olive oil
1 medium onion, finely chopped
10 ounces mushrooms, coarsely chopped
6 ounces green beans
5 cloves garlic, minced
6 ounces top round of beef, cut into large chunks
10 ounces lean ground turkey
3 large egg whites
3 tablespoons tomato paste
1 tablespoon plus 1 teaspoon Dijon mustard
2 1/2 teaspoons Worcestershire sauce
1/2 teaspoon salt

1 In a large heatproof bowl, combine the bulgur and boiling water. Let stand until the bulgur has softened, about 30 minutes. Drain and squeeze dry. Return the bulgur to the bowl.

2 Preheat the oven to 350°F. Meanwhile, in a large nonstick skillet, heat the oil over medium heat. Add the onion and cook, stirring frequently, until the onion is soft, about 7 minutes.

3 Add the mushrooms and green beans to the pan and cook, stirring frequently, until the mushrooms are richly browned, about 7 minutes. Add the garlic and 1/2 cup water, and cook, stirring frequently, until the vegetables are very tender and the water has evaporated, about 5 minutes.

4 Transfer the sautéed vegetables to a food processor and pulse on and off until evenly chopped (there should still be some texture, and it should not be a puree). Add the vegetables to the bowl with the bulgur.

5 Add the beef to the food processor (no need to clean the bowl) and pulse on and off until coarsely ground. Add to the bowl along with the turkey, egg whites, tomato paste, mustard, Worcestershire sauce, and salt. Mix until well combined. Spoon the mixture into a 9 x 5-inch loaf pan.

6 Bake until the loaf is firm and the juices run clear, about 45 minutes. Let cool 10 minutes in the pan, then turn the loaf out of the pan onto a platter. Serve the meatloaf warm or at room temperature.

Makes 6 servings

Nutrition Information (per serving)
calories 240  •  total fat 8.5g (saturated 2g)  •  cholesterol 50mg  •  dietary fiber 5g  •  carbohydrate 21g  •  protein 22g  •  sodium 450mg  •  Good source of: niacin, vitamin B12, vitamin B6.