Meat Loaf(Diabetic)
A flavorful, lean meat loaf with Italian seasonings, perfect for a healthy, satisfying meal that slices easily for portion control and balanced eating.
Ingredients
Instructions
- Soak the bread crumbs in the tomato juice for a few minutes.
- Mix the soaked bread crumbs, ground round, chopped onions, seasoning salt, Italian seasoning salt, and garlic powder together with your hands.
- Shape the mixture into a cylinder about 4 inches in diameter.
- Place the shaped meat loaf into a baking dish.
- Bake at 350°F for approximately 1 hour and 15 minutes.
- When ready to serve, cut a mark in the center of the meat loaf with a knife.
- Make additional marks in the middle of each half, then in each quarter, to divide into slices.
- Each slice corresponds to approximately 1/8 of the meat loaf.
Tips & Substitutions
For a flavorful twist, consider adding chopped bell peppers or celery to the meat mixture. If you're looking to reduce carbs further, substitute the bread crumbs with ground oats or crushed nuts. Ensure the meat loaf is well mixed but avoid overworking it to keep it tender. For a bit more moisture, a splash of Worcestershire sauce can be added.
Serving Suggestions
Slice the meat loaf and serve it with steamed vegetables or a fresh salad for a balanced meal. It pairs beautifully with Barb'S Zucchini Relish for a tangy contrast. Mashed cauliflower or a side of whole grain pasta can also complement the dish nicely. Consider a light drizzle of tomato sauce or a dollop of low-sugar ketchup on top for added flavor.
Storage & Reheating
Store leftover meat loaf in an airtight container in the refrigerator for up to four days. To reheat, slice the meat loaf and place it in a microwave-safe dish, covering it with a damp paper towel to retain moisture. Heat in the microwave for 1-2 minutes, or until warmed through. It can also be reheated in the oven at 350°F for about 15-20 minutes.
Nutrition & Diet Analysis (per serving)
Each serving of Meat Loaf(Diabetic) contains roughly 465 calories, with 26g protein, 88g carbohydrates, and 5g fat. It is an excellent source of protein (52% of the Daily Value), iron (40% of the Daily Value), and dietary fiber (38% of the Daily Value). It also contributes 11g of dietary fiber toward your daily target.
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 use turkey or chicken instead of ground beef?
Yes, you can substitute ground turkey or chicken for the ground round in this recipe. Just be aware that these meats may have a different cooking time and can be a bit drier, so adding a bit more tomato juice or a splash of broth can help maintain moisture.
How can I tell when the meat loaf is done baking?
The meat loaf is done when it reaches an internal temperature of 160°F. You can use a meat thermometer to check the center. Alternatively, if the juices run clear when you cut into it, that’s a good sign it’s cooked through.
Can I freeze meat loaf leftovers?
Absolutely! To freeze, wrap the meat loaf tightly in plastic wrap and then in aluminum foil, or store it in a freezer-safe container. It can be frozen for up to three months. Thaw in the refrigerator overnight before reheating.
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).