Honey Barbecue Meatloaf {And Ground Beef Nutrition Comparison}

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Ahhhhhhh, comfort food.  What doesn’t sound better after a long day of work on a brisk fall day?  Meatloaf and potatoes was a typical meal I ate as a child and is practically my definition of a “comfort meal.”

Now you’re probably thinking, what kind of fake meatloaf did she come up with after making the mashed cauliflower last week and trying to convince you it was mashed potatoes.  Well don’t worry, this meatloaf is made with REAL ground beef.

However, as you can see below (as in most of my posts), I try to make a few changes to my recipes (or variations of traditional recipes) to make them a bit more nutritious to fit into an overall healthy diet.

Now this simple (extra lean) meatloaf recipe is a quick meal that can even be made the night before and then cooked right before dinner time.

First step is to place all the ingredients except a ¼ cup of the barbecue sauce together in a container and work the ingredients until evenly mixed. Once the egg is mixed into the meat, I use my hands to perform the rest of the mixing.

1

Place the meat mixture in a loaf pan and add the remaining ¼ cup of barbecue sauce to the top of the loaf.

2

Cook the meatloaf at 350 degrees Fahrenheit for about 45 minutes.  Add mashed cauliflower and sautéed green beans as healthy side dishes and you’ll have a delicious, nutritious meatloaf your entire family will enjoy.

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If you’d like to know more about the various types of ground beef, please see the chart below.  Notice the vast differences in the calorie and fat content as well as how it compares to ground turkey (you may be surprised!).  Yes, the leaner the beef or turkey, the more expensive it is, but in the long run, your arteries will thank you!  I personally only buy ground beef or ground turkey when it’s on sale at our local grocery store, which is about once a month.  So next time you’re shopping for beef, look closely as to the type of ground beef you are purchasing and try to at least choose the next leanest option than what you typically purchase.

Also check out the nutritional content at the end of this post.  I computed the nutrition information using extra lean ground beef and ground chuck to show the differences in fat and calorie content.

Calories, fat, and saturated fat for each type of ground beef

Label % Lean % Fat Calories         (per 4 oz) Total Fat  (g) Saturated Fat (g)
Ground Beef (hamburger) 70 30 330 28 11
Ground Chuck 80 20 280 22 9
Ground Round 85 15 230 16 7
Ground Sirloin: Lean 90 10 200 11 5
Ground Sirloin: Extra Lean 96 4 130 4 1.5
Ground Turkey (Jennie-O) 85 15 220 17 4
Ground Turkey: Lean (Jennie-O) 93 7 170 8 2.5
Ground Turkey: Extra Lean (Jennie-O 99 1 120 1.5 0.5

 

HONEY BARBECUE MEATLOAF

INGREDIENTS

Serves 4

1 lb 96% extra lean ground beef

¾ cup Whole Wheat Panko Crumbs

1 egg

1 tablespoon Dijon mustard

1 tablespoon Worcestershire sauce

¾ cup honey barbecue sauce, divided

½  teaspoon onion powder or ¼ cup diced onions

1 teaspoon black pepper

½ teaspoon salt

DIRECTIONS

Preheat oven to 350 degrees Fahrenheit.  Spray a loaf pan with non-stick cooking spray.  Combine all the ingredients in a bowl except ¼ cup of the barbecue sauce.  Place mixture in loaf pan.  Coat the top of the meatloaf with the remaining ¼ cup of barbecue sauce.  Cook uncovered for 45 minutes or until meat reaches 160 degrees Fahrenheit.

NUTRITION INFORMATION (1 serving)

Made with Extra Lean Ground Beef

244 Calories, 7 g Fat, 3 g Saturated Fat, 15 g Total Carbohydrates, 1 g Fiber, 27 g Protein

Made with Ground Chuck

375 Calories,20 g Fat, 7 g Saturated Fat, 15 g Total Carbohydrates, 1 g Fiber, 31 g Protein

© 2014 Kristy Hegner

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4 Comments

  1. We always use extra lean ground beef here, too. And we’re big fans of barbecue sauce with meatloaf, so this is sounding really good to me right now!

    Liked by 1 person

    • I only buy extra lean ground beef and try to stock up when it’s on sale. Otherwise, it’s way too expensive!

      Like

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