Low-carb adventures: ground chicken meatloaf!

A plate with chicken meatloaf, corn and coleslaw (vinegar-based).In my low-carb adventures, I’ve been introduced to some new foods and new ways of cooking, but after two solid weeks of really watching what I ate, I was craving comfort foods. One such comfort food from my childhood was meatloaf dinner! I wanted meatloaf, potatoes, corn on the cob, lots of butter, gravy, etc. Well, I came up with a compromise for  some of that heaviness by messing around with some of the components of  that dish. Instead of a whole corn on the cob, I snapped the cobs in half and steamed them, then cut the corn off one of the half-cobs and omitted the butter. Instead of potatoes, I whipped up a homemade vinegar-based coleslaw (no carrots, as I’m not a fan). And for the meatloaf, I used ground chicken instead of ground beef. Here’s what I did:

Ingredients for Coleslaw

  • 1/4 head of a large cabbage, shredded
  • 1/2 of a medium red onion, thinly sliced and cut into bite-sized pieces
  • 1/2 of a green pepper, thinly sliced and cut into bite-sized pieces
  • 1/4 C apple cider vinegar
  • 3/4 C extra virgin olive oil
  • 2 tsp dry mustard
  • 2-3 dashes black pepper
  • 1 Tbsp brown sugar

Method

  1. In a bowl, whisk together the vinegar, olive oil, dry mustard, pepper & brown sugar.
  2. Mix together the vegetables and put into a large ziplock freezer bag.
  3. Pour the vinaigrette over the vegetables and seal the bag.
  4. “Smush” everything together in the bag, shaking it  around, turning it over and over, to make sure all the veggies get coated.
  5. Refrigerate for 24-48 hours before serving.

Makes: About 6-8 good-sized portions
Serving: Roughly a cup to a cup and a half

Calories:  117
Carbs: 9g
Fat: 9g
Protein: 1g
Sodium: 10mg
Sugars: 6g
(based on 1 of 6 servings)

Ingredients for Meatloaf

  • 2 lbs extra lean ground chicken
  • 1.5 C skim milk
  • 5 green onions, chopped
  • 1 whole egg
  • 6 tsp dijon mustard
  • 1/4 C light cheese of your choosing (parmesan, cheddar, Monterey Jack, etc.)
  • 1 box Kraft Stovetop stuffing (I used turkey)
  • 12 slices Maple Leaf Ready Crisp bacon (uncooked)
  • 1 tsp black pepper
  • pinch of salt

Method

  1. Preheat the oven to 350F.
  2. Spray a baking sheet with non-stick cooking spray. DO NOT LINE IT WITH FOIL — it will stick to the meat!
  3. This one’s easy: mix all of the above ingredients, by hand, in a large mixing bowl.
  4. Form the meat mixture into a wide yet not terribly high loaf. I find it cooks better this way. If you prefer, you can form it more into a traditional loaf, put them into muffin tins or whatever you prefer.
  5. Line the bacon along the top of this loaf, side by side. You should be able to fit all 12 slices on — I use the bacon slices as  guides for cutting it once it’s done, too! Each width of bacon is a single portion. Easy!
  6. Bake for 50-60 minutes or until the internal temperature is 165F.

Serve with coleslaw and a vegetable of your choosing.

Makes: 12 servings
Serving: About a 1.5″ thick slice

Calories: 219
Carbs: 11g
Fat: 9g
Protein: 21g
Sodium: 474mg
Sugars: 1g

 

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