Fall is upon us, which means two things: winter is coming and hot foods are the best. I made the trek through a crazy rain storm to visit King’s Red and White Super Market, which is a small, local grocery that specializes in great meat and local produce. I picked up some hot country sausage, a big tomato, and a bag full of fresh beans of some sort.
I’m not totally sure what they are (field peas, maybe?) because I forgot to ask before I was already back in the car, and the rain was way to heavy to run back in. Give me a shout-out if you know what they are!
In any case, I’m back on the South Beach diet decided to take advantage of the chilly, damp weather and the country sausage to make something delicious and low carb: meatloaf.
There are a few key ingredients that go into making a low-carb (no breadcrumbs!) meatloaf as fluffy and moist. The first is to include some fat. In this recipe, I used pork sausage with the 99% lean ground turkey. Using all lean ground meat will result in a dry loaf. The second is to include vegetable matter. My typical meat loaf includes chopped carrot and onion and is cooked on a bed of some kind of veg or beans. Finally, substituting a nut or seed meal for the breadcrumbs will help deliver the texture of a good meat loaf as well as a nice, nutty flavor.
For this meatloaf, I started by chopping two carrots, 1/2 an onion, and three medium cloves of garlic and rinsing/picking through the beans.I layered 1/4 of the onion in the baking pan and put the other 1/4 in the meat mixture.
For the meatloaf itself, I combined the following ingredients:
- 1 lb lean ground turkey
- 12 oz hot country sausage
- ~1/4 c almond meal
- ~2 T ground flax seeds (I just threw whole flax seeds in my Magic Bullet and pulsed them)
- the vegetables shown above
- 1 bloop each of stone ground mustard, prepared horseradish, Sriracha, and Worcestershire
- 1 egg (forgotten in the pic of the ingredients above)
- ~2 T freshly grated pecorino romano (also forgotten above)
- salt and pepper (your guess is as good as mine)
When making meat loaf, it’s good to remember that you can vary pretty much anything. I like the tiniest bit of crunch in the carrots, but if you don’t, cook the vegetables beforehand or leave them out all together. Use mild sausage; a mix of beef, pork or veal with the sausage; no mustard; more mustard; whatever. You could even use breadcrumbs instead of the nut meal if you like! Go crazy.
I had arranged the ingredients attractively in the mixing bowl for a picture, but I forgot to take the picture. Instead, please enjoy this selfie of me playing with my food while making sauteed spinach last night.Mix the meat with your hands. This really helps keep the texture light and prevent the meatloaf from becoming a dense meatlump. Also, it’s fun.It’s difficult to take pictures with your left hand.
Gently form the meat loaf on top of the beans in the baking pan. Don’t press down too hard. You want to leave room for the drippings to get under the loaf and make the beans nice and tasty (I said low carb, not necessarily low cal).Slide that bad boy into a 375 deg. oven and bake for a while. I checked the temp at 30 minutes and put it back in for another 15. Your oven may vary; I highly recommend a thermometer if you, like me, enjoy a poultry-based meat experience when it comes to loaves.Give it a bit to cool and then go to town, serving it in slices with the under-beans.I also recommend enjoying this dish with a good Liam Neeson flick (I’m on a quest to see every Liam Neeson movie in existence before Taken 3 comes out). The flavor is like a punch to the throat, Neeson-style!