High-Low Meat Loaf

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Servings: 1 cups Difficulty: Advanced
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A hearty, protein-packed loaf combining lean beef with whole wheat and bulgur for a satisfying texture.
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High-Low Meat Loaf

Author: chefs-mate Cooking Method: Cuisine: Courses:
Difficulty: Advanced
Servings: 1 cups Calories: 886.4

Description

This High-Low Meat Loaf is a comforting yet nutritious twist on the classic family favorite. By incorporating bulgur and fresh whole-wheat breadcrumbs, this recipe adds fiber and a pleasant chewiness without sacrificing the rich, savory flavor of lean ground beef. Aromatic onions, garlic, and a blend of dried herbs like thyme, basil, and oregano infuse every bite with warmth. The addition of Dijon mustard and a touch of cider vinegar balances the richness, while egg whites help bind the loaf to a tender consistency. Perfect for weeknight dinners or meal prep, this meat loaf is moist, flavorful, and easy to make with pantry staples. Serve it warm with a side of roasted vegetables or mashed potatoes for a complete meal.

Ingredients

Directions

  1. Combine bulgur with 1 cup water in a small bowl and soak for 30 minutes, or until the bulgur is tender and the water is absorbed.
  2. Preheat oven to 350°F (177°C).
  3. Lightly coat a large baking dish or cookie sheet with cooking spray.
  4. Heat oil in a small skillet over low heat and add chopped onions.
  5. Sauté onions for 3 minutes, or until lightly colored.
  6. Add minced garlic and sauté for 2 minutes more.
  7. Remove the skillet from heat.
  8. In a large bowl, whisk the egg and egg whites until combined.
  9. Add the soaked bulgur, sautéed onions and garlic, ground beef, breadcrumbs, tomato sauce, Dijon mustard, cider vinegar, salt, pepper, thyme, basil, oregano, and parsley to the bowl.
  10. Use a rubber spatula or your hands to mix all ingredients thoroughly until just combined.
  11. Shape the meat loaf mixture into an oval loaf and place it in the prepared pan.
  12. Bake for 45 minutes to 1 hour, or until the internal temperature reaches 160°F.
  13. Let the meat loaf stand for 10 minutes before slicing.

Nutrition Facts

Servings 1 cups

Amount Per Serving
Calories 886.4kcal
% Daily Value *
Total Fat 24.1g38%
Saturated Fat 8.3g42%
Cholesterol 222.6mg75%
Sodium 245.8mg11%
Total Carbohydrate 94.6g32%
Dietary Fiber 13.8g56%
Sugars 1.3g
Protein 73.1g147%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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