Beef and Mushroom Meatloaf with Gravy

14 70 223
Ingredients Minutes Calories
Prep Cook Servings
10 min 1 h 4
Beef and Mushroom Meatloaf with Gravy
Health Highlights

Ingredients


1 1/5 second spray Cooking Spray, canola oil
1/2 cup Quick oats
1/2 cup Milk, fat-free (skimmed) (or 1% M.F.)
5 mushroom(s) Cremini (Italian) mushroom (or button; medium, stems discarded)
1 tbsp Oregano, fresh (finely chopped; or 1 tsp dried)
1 tsp Onion powder
1 tsp Worcestershire sauce (lowest sodium available)
1/2 tsp Garlic powder
1/4 tsp Salt
1/4 tsp Black pepper
454 gm Beef, ground, extra lean
1 cup Beef broth (stock), low-sodium
1 tbsp Cornstarch
2 tbsp Water (cold)

Instructions


  1. Preheat the oven to 350˚F, line a baking sheet or 9 x 5 x 3-inch loaf pan with parchment paper, and lightly spray with cooking spray. 
  2. In a food processor or blender, process the oats for 30 seconds, or until it resembles flour. Transfer to a large bowl. 
  3. Add the milk, stirring to combine. Set aside to soak. 
  4. In the food processor or blender, pulse the mushrooms for 10 to 15 seconds, or until finely minced. Add to the oats. 
  5. Stir in the oregano, onion powder, Worcestershire sauce, garlic powder, salt, and pepper until well combined. 
  6. Add the ground beef. Using your hands or a large spoon, combine the ingredients until well blended.
  7. Place the beef mixture on the baking sheet, shaping it into a 9 x 5 x 3-inch loaf, or place it in the loaf pan. Bake for 45 minutes, or until the meatloaf registers 160°F on a cooking thermometer. Remove from the oven and let stand for 10 to 15 minutes before slicing. 
  8. Meanwhile, in a small saucepan, warm the broth over medium heat and bring to a simmer. 
  9. Place the cornstarch in a small bowl and gradually add the water, whisking until the cornstarch is dissolved. 
  10. When the broth comes to a boil, pour in the cornstarch mixture, whisking constantly for 1 minute, or until the broth thickens to make the gravy. Remove from the heat. 
  11. Using a sharp knife, cut the meatloaf into eight slices. Transfer to plates and serve with the gravy.

Notes:

Texture Modifications for Stroke Recovery:

  • Pureed: Process the desired serving(s) in a food processor or blender until smooth. If the mixture is too firm or sticky, add additional gravy. There should be no separation of the gravy from the meatloaf puree.
  • Minced: Using a food processor, blender, or knife, process or cut the meatloaf into pieces that are moist and small enough to fit between the tines of a fork.
  • Soft and Bite-Size: Using a knife, cut the meat loaf into pieces no larger than the size of your thumbnail. To test for softness, press down on the meatloaf using the back of a fork. The meatloaf should remain squashed and not spring back to its shape.

Nutrition Facts

Per Portion

Calories 223
Calories from fat 50
Calories from saturated fat 16.6
Total Fat 5.5 g
Saturated Fat 1.8 g
Trans Fat 0.3 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 4.1 g
Cholesterol 66 mg
Sodium 381 mg
Potassium 548 mg
Total Carbohydrate 15.3 g
Dietary Fiber 1.6 g
Sugars 2.3 g
Protein 28.9 g

Dietary servings

Per Portion


Grain 0.2
Meat 1.3
Milk 0.1
Vegetables 0.5

Energy sources


Pygal26%443.97785236078346134.9425532735382422%443.46521310140014255.598920996944152%292.3812253494456199.797168824980126%22%52%CarbohydratesFatProtein

Meal Type(s)

Main




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