1. Use lean meat : both articles suggest use lean meat by opting for meats that are at least 90% lean or even leaner or by combining red meat (pork, beef, lamb, etc) with lean chicken or turkey (use the breast part). This is so to cut saturated fat from the recipe.
2. Use Whole Grains
One suggestion is to replace a portion of the meat with whole grains, such as cooked quinoa, bulgur or barley, brown rice, all healthy whole grains that deliver protein, fiber and bone-building manganese
And for the binding and bulking agents that provides shape and form for the meatloaf and meatballs , instead of using flours, white rice, or breadcrumbs, use the whole grain versions like whole-wheat breadcrumbs or brown rice. These adds more fiber to the the meatloaf and meatballs
3. Add more flavor using vegetables, herbs and spices.
Fat makes meat tasty and cutting back on fat will render a dish bland and tasteless. Adding vegetables like celeries, mushrooms, sun-dried tomatoes, onions, garlic, chillies, herbs will boost the flavor and make the meatloaf / meatball a lot healthier
4. Skip the Yolks
Substitute two whites for every whole egg to help your meatloaf / meatballs stay together. Most of the fat and calories in an egg are found in the yolk. One egg white contains 17 calories and less than a gram of fat, versus 55 calories and 5 grams of fat in the yolk
4. Serve it the healthier way
Serve your meatloaves / meatballs with healthier sides like, brown rice instead of white rice, or whole grain pasta not the plain white ones, or whole wheat / whole grain breads not white ones. Oh, you might also want to skip mashed potatoes or baked potatoes or any potato sides. You can opt for sweet potato sides instead.
5. Preparation and cooking is the key
– Don’t overmix. just mix the ingredients until they’re just combined, otherwise your meatloaves / meat balls will become tough
– Bake it or steam it and avoid frying as much as possible. If you want to fry your meatloaf or meatballs, instead of deep frying, just use a small amount of oil and fry it on a non-stick pan
See the original articles below:
1. How to Make Meatloaf Healthier by Emily McKenna Kennedy, Recipe Developer & Tester for EatingWell Magazine
2. 6 Tips for Healthier Meatballs by EatingWell Associate Food Editor Hilary Meyer
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