By Barbara Ficarra, RN, BSN, MPA
I’m still waiting for my friend, John La Puma, MD, ChefMD to make a house-call. He can leave his stethoscope at home; all he needs to bring is his culinary tools.
I’m waiting for some first rate cooking lessons, and I’m holding John to his words when he says, “Gee…I’d make a house call for you, Barbara, any day.” I’m waiting…
Meantime, while I’m waiting, I’m kicking up my cooking skills with help from John on ChefMD and NY Times bestselling author of A Food Lover’s Road Map to Losing Weight, Preventing Disease, and Getting Really Healthy.
Here is a recipe for spectacular meatloaf. [Source: ChefMD]
Meatloaf is an old favorite comfort food that can be made any time of the year.
Preparation Time: 20 minutes
Cooking Time: 55 minutes
Calories: 239 per serving
Percent from Fat: 40%
- 2 teaspoons extra-virgin olive oil
- 1 cup each: finely chopped onion and shredded carrots
- 4 cloves garlic, minced
- 1 teaspoon Italian herb mix, preferably Penzey’s
- 1 pound ground sirloin
- 1 pound hot or mild turkey Italian sausage, casings removed
- 1 cup uncooked old fashioned oats
- Three-quarter cup tomato basil spaghetti sauce, preferably Classico brand, divided
- 2 egg whites
- One-half teaspoon salt and freshly ground black pepper
- Heat oven to 375 degrees.
- Heat oil in a nonstick skillet over medium heat.
- Add onion and carrot; cook 4 minutes. Add garlic and herb mix; cook, stirring occasionally, until vegetables are golden brown and tender, 2 to 3 minutes longer. Remove from heat; cool 5 minutes.
- In a large bowl, combine beef, turkey sausage, oats, one-quarter cup of the spaghetti sauce, egg whites, salt and pepper; mix well. Add onion mixture; mix well.
- Shape meat mixture into an oval loaf (about 9 x 5 inches) on a foil-lined jelly roll pan or baking sheet.
- Spread remaining one-half cup spaghetti sauce over top and sides of loaf. Bake 50 to 55 minutes or until internal temperature reaches 165 degrees. Let stand 5 minutes before slicing to serve.
Food as Medicine? Ingredient: Carrot
Food as Medicine? Tip:
It’s the veggies that give this meatloaf recipe a healthy twist! Carrots’ antioxidant compounds help protect against cardiovascular disease and cancer. Anti-inflammatory agents in onions help reduce the severity of symptoms associated with arthritis.
Culinary Taste Tip
Have a butcher grind a top sirloin steak to assure the meat comes from just one animal. Sausage made by the butcher is also preferable. Look for meats which are raised without extra hormones or antibiotics.
Culinary Technique Tip
Keep the skin on your carrots! Nutrients are densely packed in the part of the carrot just below the skin. So give them a good scrub, but don’t peel!
Fresh whole wheat bread crumbs may replace the oats. To make fresh bread crumbs tear 2 to 3 slices whole wheat bread into pieces; process in a food processor until finely ground. Any extra bread crumbs may be frozen up to 3 months.
For mini meatloaves
Form meat mixture into 8 oval patties; top with the one-half cup spaghetti sauce and bake 30 to 35 minutes. Any remaining mini meatloaves may be refrigerated up to 3 days.
Total fat (g): 11; Fat calories (kc): 98; Cholesterol (mg): 64; Trans fatty acids (g): 0; Saturated fat (g): 1; Polyunsaturated fat (g): 1; Monounsaturated fat (g): 2; Fiber (g): 2; Carbohydrates (g): 13; Sugar (g): 3; Protein (g): 24; Sodium (mg): 645; Calcium (mg): 27
We’d love to hear from you
What are some of your favorite healthy recipes?
I wonder how long I’m going to need to wait for a house-call from ChefMD.
Here you’ll find ChefMD’s post, Healthy Sirloin Meatloaf with Spaghetti Sauce and more spectacular recipes.