When most people think dinner loaves, they think ye olde meatloaf. But savory loaves don’t have to be exclusively about the ground red meat. In fact, everything from lentils to eggs can form the backbone of a praise-worthy mealtime loaf.
There are some serious nutritional perks to playing the field when it comes to transforming loaves. Lentil- or bean-based loaves are chockablock with satiety-boosting dietary fiber to help quell after-dinner cravings for dessert. Also, swapping out ground red meat for lean ground poultry like turkey delivers a loaf with a better protein-to-fat ratio.
Mushroom Lentil Loaf
SERVES 6
Liquid smoke, a condensed smoke in water and not an artificial flavor, is a way to infuse meat-free loaves with hot-off-the-grill smoky flavor.
To make it vegan, replace eggs with 2 Tbsp (30 mL) ground flax mixed with 6 Tbsp (90 mL) water. Let mixture stand for 15 minutes before mixing into loaf batter.
1 cup (250 mL) green or brown lentils
3 cups (750 mL) low-sodium vegetable broth
2 tsp (10 mL) extra-virgin oil
1 small yellow onion, diced
8 oz (225 g) cremini mushrooms, diced
2 garlic cloves, minced
1 cup (250 mL) rolled oats
2 large eggs
2 Tbsp (30 mL) unsalted tomato paste
2 tsp (10 mL) dried thyme
1 tsp (5 mL) ground cumin
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) black pepper
1/2 tsp (2 mL) liquid smoke (optional)
1 cup (250 mL) grated carrot
1/2 cup (125 mL) chopped walnuts
1/2 cup (125 mL) dried cranberries
Rinse lentils and then combine them with vegetable broth in medium-sized saucepan over high heat. Bring to a boil. Reduce heat to medium-low and simmer for about 30 minutes, or until tender. Drain any excess liquid and set aside.
Preheat oven to 350 F (180 C) and grease 9 x 5 in (23 x 13 cm) loaf pan.
Heat oil in large skillet over medium heat. Add onion and heat until softened, about 5 minutes. Add mushrooms and garlic; heat until mushrooms have softened.
Place oats in food processor container or blender and pulverize into coarse powder. Blend in 2 cups (500 mL) cooked lentils, eggs, tomato paste, thyme, cumin, salt, pepper and liquid smoke (if using) until coarse mixture forms. Transfer to large bowl and stir in remaining lentils, onion mixture, carrot, walnuts and cranberries.
Place mixture in loaf pan and press down firmly into even layer. Bake for 40 minutes, or until set in center and darkened around edges. Let cool for several minutes before slicing. Serve with sauce or glaze of your choice.
Each serving contains: 328 calories; 15 g protein; 11 g total fat (2 g sat. fat, 0 g trans fat); 44 g total carbohydrates (11 g sugars, 7 g fiber); 265 mg sodium
Sweet Potato Turkey Loaf
SERVES 6
Grating sweet potato is a stealthy way to cook it in a flash, making it a quick addition that ups the nutritional ante of your loaf. Rolled oats are a more nutritious alternative to standard bread crumbs when making loaves.
1 Tbsp (15 mL) extra-virgin olive oil
2 cups (500 mL) peeled and grated sweet potato
1 small yellow onion, diced
1 lb (450 g) ground turkey
1 celery stalk, thinly sliced
1 large egg, lightly beaten
1 cup (250 mL) rolled oats
3 Tbsp (45 mL) unsalted tomato paste
2 Tbsp (30 mL) Worcestershire sauce
2 tsp (10 mL) Italian seasoning
2 tsp (10 mL) garlic powder
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) black pepper
Preheat oven to 350 F (180 C) and grease 9 x 5 in (23 x 13 cm) loaf pan.
Heat oil in large skillet over medium heat. Add sweet potato and onion and cook until tender, about 6 minutes. Place sweet potato mixture in large bowl and gently mix with turkey, celery, egg, oats, tomato paste, Worcestershire sauce, Italian seasoning, garlic powder, salt and pepper. Place mixture in loaf pan and spread into even layer.
Bake for 50 minutes, or until instant-read thermometer inserted into center reads 160 F (71 C). Let loaf cool for 10 minutes before slicing. Serve with sauce or glaze of your choice.
Each serving contains: 293 calories; 21 g protein; 9 g total fat (2 g sat. fat, 0 g trans fat); 31 g total carbohydrates (4 g sugars, 4 g fiber); 338 mg sodium
Asparagus Egg Loaf
SERVES 6
Think of this no-fuss loaf as an omelet’s cousin. If you can’t find smoked cheese, feel free to substitute other options like havarti, mozzarella or Monterey Jack.
8 large eggs
1/3 cup (80 mL) milk
1 cup (250 mL) grated smoked cheese
2 tsp (10 mL) fresh thyme
1/2 tsp (2 mL) red chili flakes
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) black pepper
1 Tbsp (15 mL) extra-virgin olive oil
3/4 lb (340 g) asparagus, chopped into 1/2 in (1.25 cm) pieces
1 red bell pepper, diced
2 shallots, chopped
2 garlic cloves, minced
Preheat oven to 375 F (190 C) and grease 9 x 5 in (23 x 13 cm) loaf pan.
In large bowl, whisk together eggs and milk. Stir in cheese, thyme, chili flakes, salt and pepper.
Heat oil in large skillet over medium heat. Add asparagus, red pepper and shallots; heat until asparagus is tender, about 5 minutes. Add garlic and heat for 1 minute.
Add vegetable mixture to egg mixture. Transfer to loaf pan and bake for 30 minutes, or until center is set. Let cool for a few minutes before slicing. Serve with salsa or marinara sauce.
Each serving contains: 210 calories; 16 g protein; 13 g total fat (5 g sat. fat, 0 g trans fat); 7 g total carbohydrates (4 g sugars, 2 g fiber); 437 mg sodium