Healthy Meatloaf with Oats
This meatloaf with oats is moist, low in fat and sugar and has a delicious, rich flavour. It can be cooked either on a baking sheet or in a loaf pan, with or without a glaze.
Servings 8 slices
Calories 161kcal
Equipment
- Food processor
- Non-stick pan
Ingredients
- 1⅔ pounds ground meat any, approx. 7% fat
- 9 tablespoons rolled/porridge oats or instant oats (less 2 tsp)
- 1 medium onion finely chopped
- ⅔ celery stalk finely chopped
- 1 garlic clove finely chopped
- 1½ teaspoons Worcestershire sauce
- 2½ teaspoons balsamic vinegar
- 2½ teaspoons soy sauce
- 1 egg
- 3 teaspoons vegetable oil
- 1 tablespoon tomato puree
- 4 teaspoons dried parsley or 1-2 tsp mixed herbs/herbes de provence
- 1½ teaspoons sweet paprika
- ½ teaspoon fine sea salt and black pepper each
Glaze (optional)
- 2 tablespoons ketchup
- 1 teaspoon balsamic vinegar
- 1 teaspoon brown sugar
Instructions
Making meatloaf on top of baking sheet
- Preheat the oven to 375 F/ 190 C/ 180 C fan/ gas mark 5. Line a medium sized baking sheet with parchment paper and set aside. In a non-stick pan heat up 2 teaspoons of the oil, add the onion, garlic and celery and fry gently for about 4 minutes until softened. Add the balsamic vinegar, soy sauce and Worcestershire sauce and cook for 6-7 more minutes until all the moisture has been absorbed, stirring often. Set aside to cool.
- In the meantime prepare the oats (if using porridge/rolled oats). Place in a blender and process until they have the texture of instant oats. Transfer to a bowl.
- Place the onion mixture in the food processor, once cooled, and pulse a few times until it starts becoming sticky (do not puree completely).
- Add the meat, paprika, salt and pepper, tomato puree, egg, dried herbs and oats. Pulse very briefly just until combined.
- Transfer to a large bowl and stir the mixture to ensure all the ingredients have been evenly distributed.
- Form a loaf (make sure it's as smooth as possible) and place on top of the prepared tray. Brush all over with the remaining oil (½-1 tsp is sufficient). Your loaf should be approx. 21cm (8'') long and 11 cm (4-4.5'') wide.
- Bake in the centre of the oven for 1 hour. Remove from the oven, set aside for 5 minutes then serve.
Making meatloaf in loaf pan
- Follow the steps 1-5 as above.
- Line a medium loaf pan with parchment (making sure it sticks out on 2 sides for easy removal). Place the meatloaf mixture inside the pan ensuring there are no air bubbles left and smooth out the top.
- Bake as per Instructions above.
- Remove from the oven, pour out the juices, if necessary, and set the meatloaf aside for 5 minutes. Take out of the pan (along with the paper) and serve.
Adding glaze (optional)
- Combine the glaze ingredients (you can double the amounts if required) and spread over the meatloaf after it's been cooking for 50 minutes. Return to the oven and cook for 10 more minutes.
Notes
- Use meat containing about 7% of fat, not less.
- Cooking the onion, celery and garlic in a bit of oil along with the soy and Worcestershire sauces and balsamic vinegar before adding into the meatloaf mixture adds moisture (as well as lots of flavour) to this recipe.
- For best results pulse the mixture in a food processor rather than just stir with a spoon.
- When forming the loaf make sure it's as smooth as possible.
- Store your leftover meatloaf, once cooled completely, in an airtight container (so it doesn't lose moisture) and refrigerate for up to 4 days.
- Reheat individual portions in the microwave or fry in a small amount of oil. Alternatively enjoy cold in sandwiches.
- Freeze for up to 3 months.
Nutrition
Serving: 1sering | Calories: 161kcal | Carbohydrates: 8g | Protein: 20g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 90mg | Sodium: 195mg | Potassium: 294mg | Fiber: 1g | Sugar: 1g | Vitamin A: 297IU | Vitamin C: 2mg | Calcium: 35mg | Iron: 2mg