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OCT Old Fashioned Meatloaf – That’s Really Good

Real Meatloaf.. just like Mom made. Really! We worked hard to tweak a few existing recipes for this true, old-style meatloaf to get a finished dish that looked, and most importantly, tasted exactly like the kind of meatloaf we all grew up eating. Too many ‘healthy’ meatloafs just don’t cut it in the flavor department, but not this one.. packed with fresh herbs and a few other simple ingredients, its really amazing; nobody will guess its a ‘healthier’ alternative to the heavy dense stuff that gets passed off as healthy meatloaf.

NOTE: This recipe has a few variations, depending on your choice of protein(s). All work great, but have slightly different flavors. You can use any of the following for the meat; just adjust to your taste and preference. 1) all lean, 4% fat ground beef. 2) a mix of equal parts 4% and 8% ground beef. 3) a mix of ground beef and ground turkey breast (ground breast meat, not basic ground turkey.. that’s got too much fat). 4) All ground turkey breast meat.

Makes one very large (and not cheap if you are using 4% fat meat) meatloaf.. approx 5lbs when cooked. This recipe can easily be halved (just cut all ingredients in half), for a more ‘normal’ size meatloaf.



3 cups onions (2 large onions), chopped fine (it will look like a lot when chopping but they melt down into the dish)
Non-stick cooking spray (Pam etc.)
2 tsp kosher salt
1 tsp fresh ground black pepper
1 tsp fresh chopped Thyme leaves (or 1/2 tsp dried)
5 Tbl. A1 Steak Sauce, or Worcestershire Sauce
3/4 cup chicken stock
1 Tbl. tomato paste
5 lbs ground meat (4% ground beef, 8% ground beef, ground turkey breast, or a mix of these – see note above)
1 cup quick cooking oats
4 egg whites (if using liquid egg whites, use 3/4 cup)
1/4 cup ketchup (Heinz Low Sugar is perfect) plus a good squeeze to top meatloaf before baking


Preheat oven to 350 degrees

In a medium saute pan, over high heat, cook the chopped onions, salt, pepper and Thyme until translucent, but not browned; approx 10 minutes. Add A1 or Worcestershire Sauce, chicken stock and tomato paste and mix well. Allow to cool to room temperature.

Combine the ground beef/turkey or combo, quick oats. ketchup, eggs and onion mixture in a large bowl. Kneed gently with your hands (hands are made for this and work great.. way easier than a spoon or anything else). Spray 9×13″ baking pan with non-stick vegetable spray and place meatloaf mixture in pan.. mounding up slightly at center. Squeeze a bit more ketchup over the top and spread a thin layer to cover. Bake for approx 1.5 hours, until a meat thermometer registers 160 deg. internal temperature. Remove from oven and drain any meat juices that have rendered out and throw away; let rest about 30 minutes. Slice and weigh for individual portions.

This makes a LOT of meatloaf.. and is great the next day; just refrigerate any leftovers… reheat and you are set to go; To make a great old style meatloaf sandwich, slice a few ounces and place between Ezekiel bread, lettuce, tomatoes and your favorite low cal/fat/carb condiments.


Mexican Tortilla-less Soup

A group of us were sitting around having dinner at one of our local ‘healthy’ haunts, and settled on a cup of soup before dinner… than it hit us… why don’t we reinvent Mexican Tortilla soup… take out most of the bad stuff (including the fried tortillas), pack it with lean chicken protein, and kick the flavors up. You’ll love this recipe.. its very easy to make, keeps well in the refrigerator, and best of all, makes it really easy to eat the required ounces of protein we all need in each meal.



1 large onion, chopped
3 medium carrots, peeled and cut into medium size chunks
3 stalks celery, cut into medium size chunks
4 ears fresh corn – husk, and slice off kernels
2 cloves garlic, peeled and chopped finely
5 lbs boneless, skinless chicken breasts or tenders
1 16oz can fire roasted style chopped tomatos
1 small can tomato sauce
1 Tbl. ground cumin
1 tsp. ground coriander
1/4 cup fresh cilantro, chopped, and any additional for garnish
2 cartons chicken stock (pick your favorite low sodium variety.. the cartons are usually 36 oz or so)
Several dashes – or more if you like hot – Cholula Chipotle hot sauce (the Chipotle variety adds a great smokey rich flavor to the soup)
Precooked rice (cooled, fresh or whatever.. doesn’t matter)
Fresh lime juice, for garnish
Salt and pepper to taste

NOTE: you may add or substitute additional low-glycemic vegetables to your liking (asparagus, broccoli, squash etc.)


In a large dutch oven oven or pot, place the chicken breasts/tenders in and cover with water. Heat on high heat until boiling, then reduce heat and cook on a low simmer about 15 minutes for tenders, 20 minutes if whole breasts. Remove from water and cool. After cooled to the touch, shred chicken into chunks.

In a large dutch oven or very large pot, spray the bottom with Pam or your favorite vegetable spray. Over high heat, sauté the onions, carrots, celery and corn until onions are translucent… about 4 minutes; add garlic and saute another minute. Add in poached, shredded chicken, tomatos, tomato sauce, herbs, cilantro and chicken stock. Bring to a boil, then cover and simmer 30 minutes or more over very low heat (you can even simmer this for hours); add a few shakes of Cholula Chipotle hot sauce, and salt and pepper to taste.

To serve, use kitchen tongs to pull out chicken chunks (some vegetables will be stuck with them.. dont worry); weight your chicken according to your nutrition plan amounts, but add 1 oz to account for the vegetables mixed in with chicken. Add in rice, again, according to your nutrition plan amount, then ladel soup stock and vegitables to cover and make soup.

Garnish with fresh cilantro, more hot sauce if you like it spicy, a squeeze of fresh lime and you have complete meal. This keeps for a week or more if tightly covered in the refrigerator.