Easy Diabetic Dinner - Stuffed Meatloaf Recipe (Step-By-Step with Pictures)
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"Meatloaf" isn't a very healthy-sounding title, is it? Typically, it's just a chunk of ground meat, mixed with eggs or bread crumbs, seasoned and baked, pretty much like a refined version of Freddy Flinstones' dinner. Packed with a bunch of protein and fat, it is the type of food a caveman like Freddy would need to consume extensively in order to stay strong enough to hunt saber-tooth tigers with his primitive stone tools. For modern humans with diabetes, however, I suggest you opt for a low-fat meatloaf full of vitamins and fiber instead.
Why is this stuffed meatloaf recipe so great for a diabetic dinner?
- It is fiber-rich. Dietary fiber can improve your diabetes control, as it allows the body to absorb carbohydrates into the bloodstream on a slow pace. Spinach, onion and whole-grain oats are the main ingredients that contribute fiber to this meaty dish.
- It does not jeopardize your cardiovascular health. Besides the vegetables, this healthy diabetic meatloaf also contains many other heart-friendly ingredients including olive oil, lean ground meat, low-fat yogurt and skim milk.
- It contains a very small amount of refined carbs.This diabetic meatloaf recipe does not require bread crumbs, flour or sugar. There are some refined carbs in the mustard and yogurt, but you will not need to use a significant amount of these ingredients. Most of the carbodrates in this meat loaf are complex carbs from vegetables and whole-grain oats.
Stuffed Meatloaf Recipe - Ingredients (2 - 3 servings)
- 1 lb. lean ground beef
- 1/2 large onion, finely chopped
- 3 garlic cloves, finely chopped
- 1 tsp. olive oil
- 3 cups chopped spinach
- 2 tbsps. low-fat plain yogurt
- 1/4 tsp. dried basil
- 1/4 tsp. dried oregano
- 2 tbsps. skim milk
- 1 tbsp. chopped fresh tarragon
- 1 egg, lightly beaten
- 2 tsps. Dijon mustard
- 2 tbsps. whole-grain oats
- salt and pepper
Diabetic Stuffed Meatloaf - Preparation
- Preheat an oven to 350-degree F.
- Heat olive oil in a skillet over medium heat. Add chopped garlic and onion, then cook until soft. Set aside and allow the mixture to cool down a little bit.
- Put chopped spinach into a medium bowl. Add yogurt as well as a dash of salt and pepper. Mix together well.
- In a large bowl, combine ground beef, egg, chopped tarragon, dried orgeno and basil, milk, mustard, oats and the onion mixture. Lightly season with salt and pepper. Mix all the ingredients together thoroughly with your hands.
Diabetic Stuffed Meatloaf - Layering
- Cover the bottom of a non-stick loaf pan with half of the meatloaf mixture.
- Evenly spread the spinach mixture over it.
- Top with the rest of the meatloaf mixture.
***Many people are accustomed to using the "ketchup and brown sugar" meatloaf glaze. It is very delicious, I admit. However, this is a diabetic meat loaf. Ketchup and brown sugar will add quite a bit of extra carbs and sodium to this lovely dish, so I suggest you forego these two ingredients. This stuffed meatloaf is already yummy in itself. If you really want your meatloaf to have some kind of glaze, remove it from the oven after baking for about 40 minutes, lightly brush it with low-sodium tomato sauce and continue to bake until it's done. This is a healthier option, which goes pretty well with this diabetic recipe.
Diabetic Stuffed Meatloaf - Baking
- Bake your meatloaf in the preheated oven for 45 - 50 minutes. Insert a meat thermometer into the center of the meatloaf to ensure it is done. If it reads at least 155 degree F, your meatloaf is done. In case you don't have a meat thermometer, insert a knife into it. If the juices run clear, it is ready to be served. This second method isn't very accurate, though.
- Remove your meat loaf from the oven. Cover loosely with foil and let stand for about 5 - 10 minutes before serving. Pair it with a healthy side dish, such as salad or roasted veggies.