You just can’t go wrong with meatloaf! But some nights you just don’t want to wait until a large meatloaf cooks. That’s when I do what I call mini meatloaves, in the skillet. These are quick to put together and just as good as the slow cooked larger version. These are suitable for all phases of Atkins.
1.5 lb. lean ground beef (or 1 lb. beef+½ lb. ground pork)
2 oz. yellow onion, chopped
2 oz. green pepper, chopped
1/4 tsp. dried oregano
1/4 c. parsley
1 egg, beaten (or 2, if you want to omit the flax meal below)
1 T. flax meal soaked in 3 T. water (or a water-moistened crumbled low-carb biscuit/roll, or 1T. ground chia soaked 10 min in 3-4 T. water)
2 T. Parmesan cheese, grated (more if you like)
1/4 tsp. coarse ground black pepper
1/4 tsp. salt
1 T. bacon grease or oil of choice for frying
4 oz. can tomato sauce (no added sugar)
DIRECTIONS: Soak flax meal or chia, if using, in water in a small bowl for about 10 minutes. Stir occasionally as it thickens up. While it is soaking, add all other ingredients (but tomato sauce and oil) to a food processor or blender and pulse to mix well, until vegetables are chopped really fine (why I pre-chop them). Add soaked flax meal and pulse la couple more times to incorporate it well. Using water-dampened damp hands, form mixture into 6 thick patties resembling miniature meatloaves, slightly rounded on one side. Heat oil in skillet on high heat and brown the meatloaves on all sides until they are nearly done. Add tomato sauce to skillet, scraping up brown bits from frying as you stir it in. Put lid on skillet and simmer low for about 10 minutes or until meat is thoroughly cooked. Serve with tomato gravy on top of each portion.
NUTRITIONAL INFO: Makes 6 servings, each 4 oz. serving has:
349 cals, 22.9g fat, 4.27g carbs, 1.1g fiber, 3.17g NET CARBS, 30.2g protein, 588 mg. sodium