Recipe: Someone Else's Mother-in-Law's Meat Loaf
Over at the Facebook Fan Page, Susan Fortenberry Winkler expressed unhappiness that she didn't have a low carb meat loaf recipe, so I promised I'd post one here. This one is from The Glycemic Load Diet Cookbook, that I wrote with Dr. Rob Thompson.
The name is easy to explain: I was kicking around the internet, and found a recipe for meat loaf. The woman who posted it said it was her mother-in-law's recipe, and made the best meat loaf ever. It was pretty carby, lots of bread crumbs, but that was easy to fix. And it really is pretty darned good.
If you're shunning grains altogether, I've had good results with a combination of flax seed meal and coconut flour for binding meat loaves; for this I'd probably use 2-3 tablespoons of flax meal and 1 tablespoon of coconut flour -- coconut flour absorbs a LOT of moisture. Or you could use pork rind crumbs, for a zero-carb binder. Because of the gelatin in them, pork rind crumbs turn out a nice, moist meat loaf. I'd do a one-for-one swap of pork rind crumbs for the oat bran.
Someone Else's MIL's Meatloaf
1 pound ground chuck
1/2 pound pork sausage
1 egg
1/2 cup oat bran
1 green pepper,diced fine
1 large celery rib, finely chopped
1 medium carrot, shredded
1 medium onion, finely chopped
8 ounces tomato sauce
1/4 teaspoon dry mustard
1/4 teaspoon ground sage
1/4 teaspoon dried thyme
1 teaspoon salt or Vege-Sal
1/4 teaspoon pepper
1/8 teaspoon nutmeg
Preheat oven to 350.
Put the meats, egg, and oat bran in a big mixing bowl. Add the vegetables.
Measure out half a cup of the tomato sauce, and stir the seasonings into it. Then add to the bowl and, using clean hands, squish everything together very well.
Turn into a greased loaf pan and pat out evenly. Top with the remaining tomato sauce.
Bake for 1 1/4 hours. As soon as the meatloaf comes out of the oven, drain off all the fat that has accumulated. Then let it sit for 10 minutes before slicing and serving.
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6 servings, each with: 419 Calories; 32g Fat ; 21g Protein; 13g Carbohydrate; 3g Dietary Fiber; 10 g usable carb.
(Reprinted by permission from The Glycemic Load Diet Cookbook by Rob Thompson MD and Dana Carpender, Copyright 2008, McGraw Hill)
