American · Lunch · Dinner
Lean Meatloaf with Tomato Glaze
Meatloaf
A comforting, sliceable meatloaf made with extra-lean beef, grated carrot and oats, finished with a glossy, tangy tomato glaze. It is hearty and juicy, with far less fat than the diner classic.
- Prep
- 20 min
- Cook
- 70 min
- Total
- 90 min
- Serves
- 6
Calories come from: Carbs 20% · Fat 37% · Protein 43%
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Ingredients
For 6 servings- 700 g (about 1.5 lb)extra-lean ground beef (93% lean)
- 1 tsp5 golive oil
- 1 medium150 gonion, finely chopped
- 2 cloves6 ggarlic, minced
- 1 medium80 gcarrot, finely grated
- 1/2 cup40 grolled oats
- 2 tbsp30 gwater
- 1 large50 gegg
- 1 tbsp17 gWorcestershire sauce
- 2 tbsp8 gfresh parsley, chopped
- 1 tspdried thyme
- 1/2 tspsalt
- 1/2 tspblack pepper
- 1/4 cup60 gketchup
- 1 tbsp16 gtomato paste
- 1 tsp5 gDijon mustard
- 1 tsp5 gapple cider vinegar
Steps
- 1
Heat the oven to 180 °C / 350 °F and line a baking tray with parchment.
- 2
Warm the olive oil in a small pan over medium heat.
- 3
Cook the onion for 4 minutes until soft, add the garlic for 1 minute more, then let cool slightly.
- 4
In a large bowl, stir the oats with the water and let them soak for 5 minutes.
- 5
Add the egg, Worcestershire sauce, parsley, thyme, salt, pepper, grated carrot and cooked onion mixture to the oats and mix well.
- 6
Add the ground beef and mix gently with your hands until just combined; overmixing makes it dense.
- 7
Shape the mixture into a loaf about 20 x 10 cm on the lined tray.
- 8
Whisk the ketchup, tomato paste, mustard and vinegar together to make the glaze.
- 9
Bake the meatloaf for 45 minutes.
- 10
Spread the glaze over the top and bake 15 to 20 minutes more, until the centre reaches 71 °C / 160 °F on a thermometer.
- 11
Rest the meatloaf for 10 minutes before slicing into 6 portions.
Swaps, storage and make-ahead
Swaps
- Use 93% lean ground turkey instead of beef and bake until the centre reaches 74 °C / 165 °F.
- For a gluten-free loaf, use oats and Worcestershire sauce labelled gluten-free, and check that your ketchup is labelled gluten-free too.
- Replace the egg with 1 tablespoon ground flaxseed mixed with 3 tablespoons water if you need an egg-free binder.
- Swap the ketchup in the glaze for a no-added-sugar ketchup to make the topping less sweet.
Storage
Refrigerate leftover slices in an airtight container within 2 hours and eat within 3 to 4 days, reheating until steaming hot all the way through. Cooked slices can also be wrapped well and frozen for up to 3 months, then thawed in the fridge before reheating.
Make ahead
You can mix and shape the raw loaf up to 1 day ahead, keep it covered in the fridge, and whisk the glaze separately; bake as directed, allowing a few extra minutes and checking the temperature. The baked meatloaf can also be cooled, chilled and sliced the next day for lunches.
Nutrition values are for the recipe as written.
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Allergens and nutrition
Contains: GlutenEggsFishMustardSulphites
Check the labels of packaged ingredients for allergens and suitability for your diet.
Full nutrition
| Per serving (196 g) | Per 100 g | |
|---|---|---|
| Calories | 255 kcal | 130 kcal |
| Protein | 27 g | 13.8 g |
| Carbohydrates | 12.7 g | 6.5 g |
| of which sugars | 4.6 g | 2.3 g |
| Fiber | 1.8 g | 0.9 g |
| Fat | 10.4 g | 5.3 g |
| of which saturated | 3.8 g | 1.9 g |
| Sodium | 433 mg | 221 mg |
Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.
