CLASSIC MEATLOAF & BROCCOLI

Classic Meatloaf with broccoli low-carb high-fat

A good meatloaf is easy to pull off with good ingredients. Plus it’s easy to make. This classic meatloaf recipe packs well for lunches or can be quickly reheated for dinner. A side of charred lemon broccoli lightens up every bite with some fresh crunch and acidity.

Allergens and substitutions: To avoid dairy omit the parmesan cheese and replace the butter with olive oil. To avoid egg use an egg replacer or omit.

 

HEALING BENEFITS

Eggs are great for diabetics since they are affordable, easy to find and full of healthy nutrients. It is one of the few foods that contain vitamin D, which helps with our gene expression, metabolism, immunity and moods. The incredible, edible egg contains antioxidants for maintaining good eye health, something most diabetics need. Avoid Egg Beaters® at all costs, it is a heavily processed food-like item with low-quality ingredients by the mega food producer ConAgra. Take the extra 10 seconds to crack your own eggs, your body will thank you. Buy local, organic, pasture-raised eggs if you can afford it. These also taste better.

 

Lemons are antibacterial and have the most calcium citrate of all the citrus fruits. This is important because it can decrease the rate of formation of kidney stones. Drinking lemon juice can be used to counteract nausea, heart burn or acid indigestion. The mighty lemon can also reduce swelling, water retention and inflammation in your body. It’s antibacterial properties can help to rid the body of the bacteria that causes UTI’s (urinary tract infection).

 

Broccoli is in the same family as cabbage and kale. This sturdy vegetable is an immune system booster and rich in vitamin C, not to mention healthy fiber. Of importance to diabetics, broccoli is high in carotenoids, specifically lutein which promotes good eye health. Broccoli can block the growth of some cancer cells and repair DNA.

 

PUTTING IT ALTOGETHER

The instructions below will help guide you through this classic meatloaf recipe. Look for the time-saving mirepoix at Trader Joe’s. It already has the French base of onions, celery and carrots neatly diced up. The celery is unfortunately not organic in this mix but it is a small trade-off for the convenience factor. Substitute this entire 14.5 oz container for the onion, celery and carrot called for in this recipe.

It’s good practice to pull out all the pots and pans you need before cooking. Likewise, pulling out the ingredients you need to measure or chop beforehand will simplify your cooking. The French call this practice mise en place which translates to “putting in place”. It is practiced in restaurants and taught to chefs in culinary school.

classic meatloaf ingredients low-carb high-fat

Preheat your oven to 400°F.

Optional: The first step is to melt half the butter in a skillet over medium heat. Then add the mirepoix mix of the onions, carrots and celery. Stir frequently until the onions get translucent. That takes about 10 minutes. If you’re in a rush feel free to skip this step and just add these veggies raw. They will cook through in the oven.
Classic Meatloaf low-carb high-fat

While the veggies are browning and sweating you can prepare the remaining ingredients. Place the ground beef, eggs, tomatoes, sea salt, and 21 Seasoning Salute in a mixing bowl. Once the veggies have cooked for about 10 minutes add them to the meatloaf mix. It’s helpful to let them cool for a few minutes. Take caution around the hot veggies and mix the ingredients by hand.
classic meatloaf low-carb high-fat

Once these ingredients are mixed, add them to a meatloaf pan. Smooth the top of your loaf with a spoon. If you do not have a meatloaf pan, just use any oven-proof dish with a tall side. This should even work in a cast-iron skillet. Bake for about 30 minutes, uncovered.
classic meatloaf low-carb high-fat

 

Pull out the very hot loaf around minute 30. Cover the top with the red pepper spread and then the parmesan cheese. Bake in the oven for another 10 minutes. Remove from the oven and allow to cool for at least 15 minutes.

The beef and tomatoes will release a lot of water while cooking but it will trapped in the pan. Carefully tip the meatloaf pan into the sink to drain some of the water. Use a spatula and/or a lid for a pan to make sure the loaf does not fall into the sink.

Store the meatloaf in the refrigerator to stiffen it up. After it sits for a few hours it is easy to cut and holds together. If you want to eat it immediately, it may be a bit crumbly, but still delicious.

classic meatloaf low-carb high-fat

To make the broccoli, heat up a cast-iron skillet and lid over high heat. After it heats up (3-4 minutes), melt the remaining butter in the pan. Add the broccoli and cover it with the lid for 2 minutes. Then remove the lid, stir and add the lemon half. Cover and continue to cook for another 2 minutes or until the broccoli is firm but not hard to pierce with a fork. Take caution, as this is one recipe to set off your smoke detectors. I usually open some windows while heating up the cast-iron.

Serving size: Evenly divide the meatloaf and broccoli between three or four containers. No need to measure anything if you measure the ingredients going into this recipe. The 1,500 daily calorie meal plan has 4 servings, the 2,000 daily calorie plan has 3 servings.
lemon broccoli cast iron low-carb high-fat

CLASSIC MEATLOAF & BROCCOLI
 
Prep time
Cook time
Total time
 
Classic Meatloaf with broccoli low-carb high-fat A good meatloaf is easy to pull off with good ingredients. Plus it’s easy to make. This classic meatloaf recipe packs well for lunches or quickly reheated for dinner. A side of charred lemon broccoli lightens up every bite with some fresh crunch and acidity.
Author:
Cuisine: American
Serves: 3-4 servings
Ingredients
  • 1.5 lb Ground Beef, 100% Grass-Fed
  • 3X Eggs
  • ½ Can Fire Roasted Tomatoes
  • ½ Onion, Diced
  • 2X Celery Stalks, ORGANIC
  • 4 oz Carrots (approx 2X = ¼ lb), diced or julienned
  • 1 tbsp TJ's 21 Seasoning Salute
  • ½ tsp Sea Salt
  • 8 tbsp Red Pepper Spread (= ½ c)
  • 8 tbsp Parmesan Cheese (= ½ c)
  • 1X Lemon, Halved
  • 12 oz Broccoli Crowns (= ¾ c)
  • 4 tbsp Butter or Ghee
Instructions
  1. Preheat your oven to 400°F.
  2. Optional: The first step is to melt half the butter in a skillet over medium heat. Then add the mirepoix mix of the onions, carrots and celery. Stir frequently until the onions get translucent. That takes about 10 minutes.
  3. Place the ground beef, eggs, tomatoes, sea salt, and 21 Seasoning Salute in a mixing bowl. Once the veggies have cooked for about 10 minutes add them to the meatloaf mix. It’s helpful to let them cool for a few minutes. Take caution around the hot veggies and mix the ingredients by hand.
  4. Once these ingredients are mixed, add them to a meatloaf pan. Smooth the top of your loaf with a spoon. Bake for about 30 minutes, uncovered.
  5. Pull out the very hot loaf around minute 30. Cover the top with the red pepper spread and then the parmesan cheese. Bake in the oven for another 10 minutes. Remove from the oven and allow to cool for at least 15 minutes.
  6. The beef and tomatoes will release a lot of water while cooking but it will trapped in the pan. Carefully tip the meatloaf pan into the sink to drain some of the water. Use a spatula and/or a lid for a pan to make sure the loaf does not fall into the sink.
  7. To make the broccoli, heat up a cast-iron skillet and lid over high heat. After it heats up (3-4 minutes), melt the remaining butter in the pan. Add the broccoli and cover it with the lid for 2 minutes. Then remove the lid, stir and add the lemon half. Cover and continue to cook for another 2 minutes or until the broccoli is firm but not hard to pierce with a fork.

 

Photos by liz west.

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