Tuscan Meatloaf

Meatloaf is a fantastic food because you can make it on a Sunday and it only takes about 20 minutes to prepare. The great thing about this recipe is that you’ll have leftovers for the week because it makes a total of 6 servings. Traditional meatloaf can be high in fat, depending on how you prepare it. This is a great variation on meatloaf with everything in one pan – protein, carbohydrates and veggies all wrapped up in good fats and great Tuscan seasoning. Serve this with a side salad and you are guaranteed not only a great meal but one that will offer a healthy alternative that is truly good for your body.

Here is what you will need:

2 – 15 ounce cans no salt added white beans (drained and rinsed)
2 tsp dried oregano
1 tsp rubbed sage
1 tsp paprika
1 tsp ground fennel seed
4 cloves garlic (finely minced)
1/2 tsp salt
1/8 tsp fresh ground black pepper
1 1/2 lbs extra lean ground beef
2 Tbsp olive oil
1 small onion (diced)
2 ribs celery (diced)
1 medium carrot (peeled and diced)
1 – 15 ounce cans no salt added diced tomatoes (un-drained)
8 large black olives (thinly sliced)
1/4 cup water

Preheat oven to 325°F.

Mash 1/2 can of the beans together with the oregano, paprika, fennel, 3 cloves of the garlic, salt and pepper.

Mix the ground beef together with the mashed beans until well blended. Fold in the other 1/2 can of beans.

Roll the mixture into a large ball and then shape it into a loaf. Place the loaf in the refrigerator.

Place the olive oil in a large skillet over medium heat. Add the garlic and cook for about 3 minutes. Add the onions, celery and carrot and cook for about 5 minutes. Add the diced tomatoes, stir and add the second can of white beans and sliced olives and the water.

Place the meatloaf in a pan surrounded by the vegetable and bean mixture.

Place the pan in the oven. Cook for about 90 minutes, basting the top occasionally with the tomato sauce from the pan. Cook until the internal temperature is 150°F. Remove from the oven and let rest for about 5 – 10 minutes before slicing.

Servings = 6
Serving size = 1/6 meatloaf with beans and sauce
Cooking Time = 120 Minutes

The Mediterranean Diet symbolizes the healthy foods that are eaten by those people whose countries surround the Mediterranean Sea. Their diets are higher in vegetables, legumes (beans and peas), fruits, nuts and whole grain cereals. The main fat used in all of their cooking is olive oil and there is less use of highly saturated fats like butter and lard.

Unlike the typical American diet which consists of beef and poultry as the main animal protein, they eat mostly fish. Some dairy products are consumed, although much of that is in the form of cultured products like cheeses and yogurt. The lower intake of poultry and red meats is coupled with a moderate consumption of wine (mostly with meals).

The Mediterranean Diet has become a focus of attention because the people in these areas seem to live longer, healthier lives than people in other parts of the world. Numerous studies have shown this to be true. The Mediterranean Diet, for the most part, includes fewer calories and better quality foods than the diet that has evolved in America and Western cultures. The interest in this way of eating began because of the longevity of those who have traditionally eaten this way, in this part of the world.

This dish is delicious, nutritious and full of ingredients that are not only good for you but are also more easily digested by your stomach, as compared to heavy portions of red meat. In addition, the fats that are contained in this dish are the type that is good for your heart, rather the heavier saturated fats that Western food contains.

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9 or 10.

Here is what you will need:

1 small shallot (minced)
1 clove garlic (minced)
1 tangerine (peeled, seeded and separated into sections)
1 Tbsp olive oil
2 tsp caper juice
2 tsp capers
1/4 tsp salt
fresh ground black pepper (to taste)
1 Tbsp cilantro leaves
2 – 4 ounce halibut fillets
spray olive oil

Combine the shallot, garlic, tangerine, olive oil, caper liquid, capers, salt, pepper and cilantro. Toss and then chill.

When ready to cook place a large non-stick skillet over high heat. Spray lightly with oil when the pan is hot and then add the halibut fillets. Cook for about 6 – 8 minutes and then turn. Cook for another 6 – 8 minutes.

Serve over rice and top with the tangerine mixture.