Classic BBQ Meatloaf and Lemon Roasted Broccoli

GF NF SF

Recipe Nutrition Comment Print
Share on:
Description
 Every Sunday night my mom would prepare a meatloaf, and it was my job to put it in the oven Monday night for dinner so it would be ready when she got back from work. Meatloaf is a comfort food for me, and I tried to make it a bit healthier by cutting back the sugar (no sugar filled ketchup or BBQ sauce). I like to use my Unsweetened BBQ Sauce in my meatloaf here, but feel free to use any other sugar free BBQ sauce. I also did a breakdown of this recipe to find out the best breadcrumbs, which you can find as The Effect of Different Breadcrumbs on Meatloaf. For another meatloaf recipe with more vegetables, see my Spinach Meatloaf with Roasted Butternut Squash
Time
Prep Time:
15 minutes

Cook Time:
1 hour

Total Time:
1 hours 15 minutes
Cost
Total Cost:

Cost per Serving:
$1.79
Ingredients
Serving(s)
Meatloaf
  • 1.3 lb Ground turkey, 93/7
  • 1/4 cup Unsweetened BBQ sauce
  • 1 large Egg
  • 1 cup Oat flour
  • 1 medium Onion
  • 6 tbsp Grated parmesan cheese
  • 2 tsp Garlic powder
  • 2 tsp Onion powder
  • 2 tsp Chili powder
  • 2 tsp Paprika
Broccoli
  • 2 lb Frozen broccoli, thawed
  • 2 tbsp Lemon juice
  • 2 tbsp Minced garlic
  • 1 tbsp Extra virgin olive oil
  • 1 tbsp Lemon pepper
  • 1 tbsp Garlic powder
  • 1 tbsp Onion powder
Instructions
Cook Mode Off: Prevents screen dimming
Pictures: Shown
  1. Preheat your oven to 350F, and line 2 cookie sheets with parchment paper

    2.
  2. In a large bowl, mix together the broccoli and the spices (lemon juice, minced garlic, oil, lemon pepper, garlic powder, and onion powder). Add to one of your sheets

    3.
  3. Rinse the bowl, and use it for the meatloaf. Crack in the egg, and mix together all the ingredients (meat, BBQ sauce, onion, oat flour, cheese, garlic and onion powder, chili powder, and paprika). Breadcrumbs or unflavored casein protein powder can be used in place of oat flour, as I tested in The Effect of Different Breadcrumbs on Meatloaf. Transfer the mix to the other pan, and shape into a meatloaf. You can also use a bread pan if you like

    4.
  4. Bake the meatloaf for about 45 minutes at 350F. The broccoli should also take about 45 minutes. Cook the meatloaf to at least 165F, and the broccoli is to your liking. Optionally, brush the meatloaf with BBQ sauce during baking

    5.
  5. Let the meatloaf rest for at least 10 minutes before slicing (makes about 12 slices, so 1 serving is 2 pieces), and serve with your broccoli. I find that meatloaf is always better the next day actually, as it's less likely to fall apart (and sometimes I prefer it cold imo)

    6.

  6. To celebrate Halloween, I made this recipe and shaped it into a scary face. I used fresh mozzarella and olives for the eyes, garlic cloves for the teeth, and Date Sweetened Ketchup for the blood. This was paired with Turkey & Lentil Stuffed Bell Peppers that Vic carved a Jack O'Lantern face into

    7.

Nutrition Facts
------------------------------------------
Servings: 6
Calories: 340
------------------------------------------
Total Fat: 15.3g (20 %)
 Saturated Fat: 4.5g (23 %)
 Polyunsaturated Fat: 3.7g
 Monounsaturated Fat: 5.0g
Cholesterol: 111mg (37 %)
Sodium: 523mg (23 %)
Total Carbohydrate: 25.2g (9 %)
 Fiber: 7.7g (27 %)
 Net Carbs: 17.5g
 Total Sugar: 3.9g
  Added Sugar: 0.0g (0%)
Protein: 29.9g (60 %)
------------------------------------------
Vitamin B12: 1.27mcg (53 %)
Vitamin D: 0.6mcg (3 %)
------------------------------------------
Calcium: 213mg (16 %)
Iron: 4.05mg (22 %)
Magnesium: 101mg (24 %)
Potassium: 747mg (16 %)
------------------------------------------
Glycemic Index:
33.4

Glycemic Load:
9.2