For those of you following the Dukan Diet and are past the Cruise Phase (Phase 2) you know you’re allowed more freedom with food choices with one exception. One predetermined day very week we must eat Phase I fare – protein only and for now, until we tire of it every week, this is working out well for our schedule and needs. For those of you not on the diet then this is just a quick, general meatloaf recipe. It is quick to put together, no work at all after it is in the oven, easy to portion out and well, there is the ketchup. (another post another time maybe but I love condiments). There isn’t a lot to say about meatloaf, this is a very basic recipe that is low carb because I just left out the breadcrumbs. It makes a more dense meatloaf than some are that way but keeps us on the diet for our protein day. The history of meatloaf goes back as far as there have been people making things out of minced meat and really, I think meatloaf gets a bad rap most of the time.
Now I WILL say, when cooking a meatloaf I found it less messy (yes I see the irony here) to bake it sitting on a foil-lined cookie cooling rack bridged over a 9 x 13 casserole pan or a baking sheet. Specifically, not that bridging a cooling rack over a pan needs direction but the tin-foil needs a little work before the meatloaf goes on top. With your fingers, punch some holes where the meat is going to sit and then mold the loaf on the center of the rack. Once you have the shape how you like it, punch out more holes around the perimeter of the loaf. This will allow the juices to drain down into the pan but the foil keeps the meat from squeezing through the holes from the weight of itself. If you like the look of your meatloaf sitting in its own juices, feel free to leave out that step. I like to think that not only does it look more appetizing without the congealed fats stuck to the sides but maybe I’ve lowered the fat content by that much too! That’s enough of that, let’s get to it!
- 1 medium to large minced onion
- 1.5 -2 tsp kosher salt
- 1 tsp thyme
- 1 tsp ground black pepper
- 3 TBS Worcestershire
- 1/3 cup chicken broth
- 1 TBS tomato paste
- 2 large eggs
- 2.5 bl ground beef (I use 93% lean)
- (optional for a less low-carb meatloaf – 2 TBS breadcrumbs or chickpea flour)
Are you ready for this? Mix it all together in a bowl. Except the ketchup. Now top it with the ketchup. Bake at 350° F for about 1.5 hours. Done! Dukan Diet Worthy on all stages.