Monday, 25 April 2016

Traditional Meatloaf

Meatloaf madness! Anna asked for meatloaf for dinner last week, so we made it, but ended up freezing the raw meatloaf in the loaf pan because our schedules were too hectic. I defrosted it in the fridge, which was awesome to come home and just pop it in the oven. I will have to do them in advance more often!

I cheated and used instant beef gravy for topping.

Makes 1 loaf, 10 slices


2 lbs extra lean ground beef
1 cup breadcrumbs
1 egg
3 garlic cloves, minced
1 onion, finely diced
1.5 tbsp Worcestershire sauce
1 tsp dried thyme
1 tbsp dried parsley
Black pepper, to taste
Canola oil spray, for greasing


Combine all ingredients in a large mixing bowl. Mix until uniform.

Grease a loaf pan with canola oil spray. Pack meat mixture into the pan.

Preheat oven to 375°F. Place loaf in oven for 60 minutes.

Remove from oven, drain excess fat and grease into a metal bowl (when cooled, dispose of excess fat in a freezer bag and throw out). Place under broiler for 5 minutes.

Remove from oven and let stand for 15 to 20 minutes. Prepare gravy while meatloaf stands. Remove from loaf pan and slice.

Nutrition (per slice, not including gravy)

Calories 212
Fat 7.0g
Saturated fat 3.0g
Carbohydrates 9.7g
Fibre 0.8g
Sugars 1.6g
Protein 26.0g

Sunday, 24 April 2016

Thai Turkey Burgers with Sesame Ginger Slaw

Barbecue season is back! I love making meatballs and burgers because they are a great way to experiment with new flavours for ground chicken or turkey. This recipe for burgers would also make a great meatball to bake in the oven when the weather is not warm enough for grilling.

These burgers are high in protein and iron (21% of Recommended Daily Intake), and lower in sodium than frozen burgers.

Note: In cold weather, these can be baked in the oven at 425 degrees F for 20-22 minutes.

Makes 10 patties


For patties:
2 lbs ground turkey (or chicken)
1 egg
1 cup breadcrumbs
1/2 cup unsalted peanuts, finely ground in a food processor
4 green onions, sliced
1 tsp fresh ginger, minced
2 garlic cloves, minced
1/2 cup fresh cilantro, chopped
2 tbsp Thai red curry paste
1 tbsp lime juice
Black pepper, to taste
Coconut oil, for greasing hands

For assembling burgers:
1 bag of shredded cabbage for coleslaw, tossed in Sesame Ginger dressing
Sriracha, for added spice
8 hamburger buns


In a large bowl, combine all the ingredients for the patties and mix well with a spatula. Line a large baking sheet with tin foil. Grease hands with a small amount of coconut oil. Roll a tennis ball sized portion of the meat mixture into a ball, then place on the tin foil. Press the ball down into a flat patty the same size as the hamburger buns. Press the centre down slightly thinner than the outsides of the patty for even cooking.

Grill patties until juices run clear. Place patties on hamburger buns and top with Sesame Ginger coleslaw and sriracha to taste.

Nutrition (per 1 patty)

Calories 354
Fat 19.4g
Saturated fat 3.4g
Carbohydrates 13.1g
Fibre 1.7g
Sugars 1.4g
Protein 36.1g

Friday, 15 April 2016

Mexican Chicken Casserole

I found a similar recipe to this on the Betty Crocker site, and it looked so good, I had to make my own version. This is a great way to use up leftover cooked chicken breasts. You can plan ahead for the week by grilling or baking 3 extra chicken breasts, and the rice can be cooked the evening before or the same day. This is a great recipe to freeze in individual portions for quick lunches.

I made fresh guacamole to top the casserole, but you can use any taco toppings you like. When I sliced open the avocados, I was a little worried that they were overripe and had already started to go bad, but they were perfect! So satisfying.

You can either make two smaller casseroles (freeze one for later!) or one large one.

Makes 10 servings


3 cooked chicken breasts, sliced into bite sized pieces
3 cups cooked brown rice, cooled
1 red bell pepper, diced
1 small onion, diced
19 oz can black beans, drained and rinsed
1 cup frozen corn
215mL jar taco sauce (mild or hot)
2 tsp low sodium taco seasoning
1 cup shredded Mexican cheese for mixing in, plus 1/2 cup additional for topping


Preheat oven to 350 degrees F.

Combine all the ingredients in a large bowl (reserve 1/2 cup shredded cheese for topping). Mix until the ingredients are coated with taco sauce and seasoning.

Pour mixture into one large or two medium sized casserole dishes. Add remaining cheese on top.

Bake, covered, for 20 minutes, then remove lid or foil, and bake for an additional 8 to 10 minutes.

Nutrition (serving of casserole, not including guacamole)

Calories 418
Fat 14.9g
Saturated fats 7.4g
Carbohydrates 32.4g
Fibre 4.8g
Sugars 2.8g
Protein 39.1g