The thought of making healthy homemade meals can be somewhat daunting, especially for those whom are inexperienced or with very busy schedules. Healthy eating can be made simple though! I find that prepping 1 large meal, which can make several leftover portions, is a good way to stay on track.
The following recipe is delicious, healthy and relatively simple to make. It comes in at 4g net carbs and around 300 calories per serving so it's perfect for the low-carb folks looking to shed some pounds or stay lean. Put a little more on your plate and add some potatoes or rice if you're looking to bulk up a bit.
Active Time: 20 minutes
Cook Time: 1 hour (+15 minutes to cool)
Ingredients - Meatloaf
16 oz ground pork
1/2 cup diced red onion
1/2 cup diced green pepper
1/4 cup diced celery
1 clove of garlic diced fine
2 oz cheese of choice
3-5 slices of lunch meat (depending on size)
1 cup chopped spinach
Salt and Pepper (about a teaspoon of each)
Ingredients - Sauce
1 cup tomato sauce
1 clove garlic diced fine
2 tbsp ketchup
1 tsp hot sauce
1.5 tbsp white vinegar
1 tbsp honey (or 3-4 sweetener packets)
1/2 tbsp mustard
1 pinch of cumin
Salt, pepper and cayenne to taste
Pretty much all you have to do here is combine the ingredients listed above. This is not a perfect science. Do a lot of taste testing until you find the flavour you want. I prefer mine quite spicy with a sweet and tangy flavour (more vinegar and sweetener). I've even added cinnamon with good results.
Prepping the meat:
1. Preheat oven to 350
2. Dice the green pepper, onion, celery and garlic clove.
Note: If you're weird about meat like I am, you might not want to use the ground pork from the grocery... As an alternative, I opted for a mid-meal prep workout by taking 1 piece of pork shoulder and 2 pieces of tenderloin... Then cutting and smashing them into oblivion with a cleaver.
3. Now that your arms are sufficiently tired, mix the pork, egg, diced veggies and salt/pepper in a big bowl (Or your cutting board).
4. Place the meat mix on a flat surface and flatten it until it is about an inch thick.
5. Lay the ham on top of the meat mixture, toward the middle, followed by the cheese and then the spinach.
6. Roll up the meat like a burrito and carefully place into a bread pan, seam facing down.
7. Top with sauce and spread evenly, then cook in oven for 1 hour.
8. Now's your chance to prep your side dish and do some cleaning up!
I just like this one with loads of broccoli. Mmmm, broccoli.
9. After 1 hour take the meatloaf out and let it sit for 10-15 minutes so that it reabsorbs all of the juices in the bottom of the pan.
10. Slice, serve and enjoy!
Made this this week, both wife and I loved it. I did have some trouble though. The ground pork was so wet it was very difficult to roll up. Also the sauce didn't quite turn out right. The recipe calls for 1 cup of tomato sauce and 2 tablespoons of ketchup. I thought they were both the same so I substituted the sauce for paste. Not the right thing to do. Can you clarify the sauce vs ketchup for me please?
Actually, coming from a chemistry background .... I would suggest to go with the honey instead of the sweeteners, they're really not that good for you, especially the artificial type ..... and you can pick up some really good wild honey here locally. Also, maybe cut down on the salt a bit... 1 tea spoon seems quite a lot ....
I'm looking forward to trying this recipe