Cajun Meatloaf Recipe
By Mary Mullen, MS, RD
1 tablespoon olive oil
3 green onions, trimmed and chopped
2 ribs celery, finely chopped
1 large onion, finely chopped
2 garlic cloves, finely chopped
½ green bell pepper, seeded and finely chopped
2 ½ tablespoons Cajun or Creole seasoning
½ teaspoon black pepper
2 tablespoons low-sodium Worcestershire sauce
2 pounds ground sirloin beef (extra lean)
1 pound ground turkey breast
4 large egg whites, lightly beaten
1 cup fine dry breadcrumbs
⅓ cup low-sodium tomato ketchup
½ teaspoon salt (optional)
1. Preheat oven to 350ºF.
2. Heat oil in a large skillet over medium-high heat. Add the green onions, celery, onion, garlic and bell pepper. Cook, stirring occasionally, until vegetables are nicely browned, about 10 minutes.
3. Stir in Cajun or Creole seasoning, black pepper and Worcestershire sauce. Cool to room temperature.
4. Mix the ground beef, turkey, reserved vegetable mixture, egg whites, breadcrumbs, ketchup and salt in a large bowl until well combined. Shape into two meatloaves and place them into 12×6-inch loaf pans.
5. Bake 30 minutes. Increase oven temperature to 400ºF. Bake until nicely browned, about 30 minutes. Cool in pan for 5 to 10 minutes before removing and slicing into thick slices.
Serving size: 1 slice
Calories: 159; Total fat: 6.3g; Saturated Fat: 1.4g; Carbohydrates: 32.8g; Protein: 12g.