Low-Fat Meat Loaf
A flavorful, low-fat meat loaf featuring ground beef, rice, and fresh tomato, topped with Cajun seasoning for a mildly spicy, hearty meal suitable for family dinners.
Ingredients
Instructions
- Mix all ingredients together in a bowl.
- Place the mixture in a glass baking dish and sprinkle with Cajun seasoning.
- Slice the tomato and lay the slices on top of the loaf.
- Sprinkle garlic powder and pepper over the top.
- Bake at 400°F for 35 minutes.
Tips & Substitutions
For a healthier twist, consider using ground turkey or chicken instead of beef. You can also replace instant rice with cooked quinoa for added nutrition. If you want extra flavor, sauté onions and bell peppers before mixing them in. Remember to adjust the cooking time if you make any substitutions to ensure the meat loaf is fully cooked.
Serving Suggestions
This low-fat meatloaf pairs beautifully with mashed potatoes or a fresh green salad. You can serve it with a side of steamed vegetables for a balanced meal. For a comforting touch, consider serving it with a dollop of ketchup or barbecue sauce on top. Explore more American recipes to find side dishes that complement this dish perfectly.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place slices in a microwave-safe dish and cover with a damp paper towel to retain moisture. Heat on medium power in 30-second intervals until warmed through. You can also reheat in the oven at 350°F for about 15 minutes.
Nutrition & Diet Analysis (per serving)
Each serving of Low-Fat Meat Loaf contains roughly 182 calories, with 4g protein, 37g carbohydrates, and 2g fat. It is an excellent source of vitamin C (47% of the Daily Value), and a good source of vitamin A and potassium.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this meatloaf ahead of time?
Yes, you can prepare the meatloaf mixture a day in advance and store it in the refrigerator. Just shape it and bake it when you're ready to serve. This can help save time on busy days and allows the flavors to meld together for a tastier dish.
What can I substitute for the egg?
If you're looking for an egg substitute, you can use a flaxseed meal mixed with water (1 tablespoon ground flaxseed + 2.5 tablespoons water) as a binding agent. Alternatively, you can use unsweetened applesauce or mashed banana, though these may slightly alter the flavor.
How can I add more vegetables to the meatloaf?
You can incorporate finely chopped vegetables like carrots, celery, or bell peppers into the meat mixture. Grated zucchini or spinach can also be added for extra moisture and nutrition without significantly changing the flavor.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).