Eat Well LiveWell: Meatloaf with Vegetables and Quinoa
Let’s celebrate National Nutrition Month with a variety of healthy foods and satisfying dishes, starting with this meatloaf! This meatloaf provides a tasty combination of lean meat, whole grain, vegetables and flavor. The main ingredient of this recipe is ground turkey or chicken, which provides quality protein. Protein is essential for muscle and bone health. The secret, whole-grain ingredient in this meatloaf is quinoa!
Quinoa cooks just like white rice, but provides more fiber, protein, and a greater variety of vitamins and minerals. You can think of fiber as an internal toothbrush because it helps keep us regular and helps to feed our good gut bacteria (AKA probiotics) that keep our gut clean! Using onion, garlic, low-sodium soy sauce, pepper and barbecue sauce provides some serious flavor without over-loading the dish with salt. So give this meatloaf a try and put your best fork forward!
Meatloaf with Vegetables and Quinoa:
Preparation time: 20 minutes
Cook time: 55 minutes
Ready in: 1 hour 20 minutes
- 1 onion, quartered
- 4 cloves garlic, peeled
- 1 large carrot, quartered
- 1 celery stalk, quartered
- 2 ½ cups baby spinach
- 1 egg, lightly beaten
- 1 ½ pounds lean ground meat (turkey or chicken)
- 1 ¼ cups quinoa, cooked then cooled
- 3 tablespoons low-sodium soy sauce
- ½ teaspoon ground black pepper
- ¼ cup ketchup or barbecue sauce, low sodium options if available
- Preheat the oven to 425 degrees F and line a small baking sheet with parchment paper.
- Place onion and garlic in a food processor and pulse until finely chopped. Transfer to a large skillet. Add carrot and celery to the food processor, and pulse until chopped. Add spinach and pulse a few times more. Add to the skillet. Place the skillet over medium heat and cook, stirring until vegetables release liquid. Continue cooking until liquid evaporates and vegetables begin to brown, about 8 minutes; add water a tablespoon at a time, if necessary, to keep vegetables from sticking. Transfer to a large bowl.
- Add egg, ground meat, quinoa, soy sauce and black pepper to the bowl, and mix gently with your hands. Scrape mixture onto the baking sheet and form into a loaf approximately 4 inches wide and 10 inches long; wet your hands if the mixture is very sticky. Spread top of loaf with ketchup or barbecue sauce. Bake until cooked through and browned, about 40 minutes. Cool 5 minutes before slicing.
240 Calories, 26g Protein, 10g Fat, 12g Carbohydrates, 2g Fiber, 355mg Sodium