Recipes · American · Main Courses
Meatloaf
One serving has 336 kcal and 19 g protein, and at least a fifth of a woman's daily need of cobalamin (89%), zinc (53%), selenium (38%), niacin (35%), phosphorus (30%) and pyridoxine (29%). Ready in 73 minutes.
- Preparation: 15 min
- Cooking: 58 min
- Makes: 1 serving (161 g)
- Difficulty: Medium
- Diets: Low carb
- Contains: beef, dairy, egg, fish, gluten
Ingredients
- 90 g Beef, ground, 80% lean, raw
- 12 g Breadcrumbs, dry
- 15 g Milk, whole
- 12 g Eggs, whole, raw
- 10 g Onions, raw
- 1 g Garlic, raw
- 15 g Ketchup
- 2 g Worcestershire sauce
- 0.3 g Salt
- 0.2 g Black pepper
- 3 g Sugar, brown
Method
- Preheat the oven to 175°C (350°F).
- Mix the ground beef, breadcrumbs, milk, egg, finely chopped onion, garlic, half the ketchup, Worcestershire sauce, salt and pepper together in a bowl until just combined; do not overwork it.
- Shape the mixture into a loaf on a lined baking sheet or in a loaf pan.
- Mix the remaining ketchup with the brown sugar and spread it over the top as a glaze.
- Bake for 55-60 minutes until cooked through (internal temperature of 71°C/160°F) and the glaze is set and slightly caramelized.
- Rest for 10 minutes before slicing. Makes 1 slice; multiply the ingredients by 8 for a whole loaf.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 336 kcal | 16% |
| Carbohydrates | 18.3 g | |
| Water | 100 mL | |
| Fiber | 0.83 g | 3% |
| Protein | 19.4 g | 40% |
| Tryptophan | 0.13 g | |
| Threonine | 0.74 g | |
| Isoleucine | 0.86 g | |
| Leucine | 1.5 g | |
| Lysine | 1.5 g | |
| Methionine | 0.49 g | |
| Cystine | 0.23 g | |
| Phenylalanine | 0.8 g | |
| Tyrosine | 0.61 g | |
| Valine | 0.97 g | |
| Histidine | 0.59 g | |
| Fat | 20.3 g | |
| Monounsaturated | 8.7 g | |
| Polyunsaturated | 0.99 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.82 g | |
| Saturated | 7.6 g | |
| Trans-Fats | 1.1 g | |
| Cholesterol | 110 mg | |
| Calcium | 73.8 mg | 7% |
| Copper | 0.13 mg | 14% |
| Iron | 2.8 mg | 15% |
| Magnesium | 27.5 mg | 9% |
| Manganese | 0.19 mg | 11% |
| Phosphorus | 208 mg | 30% |
| Potassium | 386 mg | 8% |
| Selenium | 21.1 µg | 38% |
| Sodium | 451 mg | |
| Zinc | 4.2 mg | 53% |
| Thiamin (vitamin B1) | 0.18 mg | 16% |
| Riboflavin (vitamin B2) | 0.3 mg | 27% |
| Niacin (vitamin B3) | 4.9 mg | 35% |
| Pantothenic acid (vitamin B5) | 0.79 mg | 16% |
| Pyridoxine (vitamin B6) | 0.38 mg | 29% |
| Folate (vitamin B9) | 29 µg | 7% |
| Cobalamin (vitamin B12) | 2.1 µg | 89% |
| Choline | 92.8 mg | 22% |
| Vitamin A | 33.8 µg | 5% |
| Vitamin C | 1.9 mg | 3% |
| Vitamin D (D2 + D3) | 20.2 IU | 3% |
| Vitamin E | 0.52 mg | 3% |
| Vitamin K | 3.4 µg | 4% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
3.3 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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