If you're looking for a hearty and delicious meal, look no further than ground beef loaf. Made from 85% lean and 15% fat, one loaf (yielding from 1 lb of raw meat) cooked and baked offers about 742 calories. Not to mention, it's a versatile dish that can be customized according to your preferences.

But is ground beef loaf a healthy option? Let's take a closer look at its nutritional breakdown. One serving of ground beef loaf (4 oz) contains approximately 232 calories, 16 grams of fat, 2 grams of carbohydrates, and 20 grams of protein. It's also a good source of iron and vitamin B-12. However, its high fat content makes it less ideal for those watching their saturated fat intake.

In this article, we'll explore how to prepare a delicious ground beef loaf, its benefits as well as risks of consuming too much, variations of ground beef loaf recipes, how to store and reheat it, different sides that perfectly complement it, and even how to use it for special occasions. We'll also discuss alternative lean protein sources for those looking to reduce their consumption of red meat.

The Nutritional Breakdown of Ground Beef Loaf

Ground beef loaf is a good source of protein, iron, and vitamin B-12, but also high in fat content. One serving (4 oz) contains approximately 232 calories, 16 grams of fat, 2 grams of carbohydrates, and 20 grams of protein. While it's not the healthiest option due to its high fat content, it can be a part of a balanced diet in moderation.

How to Prepare a Delicious Ground Beef Loaf

To make a delicious ground beef loaf, start by preheating your oven to 375°F. In a large bowl, combine 1 lb of ground beef, 1 beaten egg, 1/2 cup of bread crumbs, 1/2 cup of milk, 1/4 cup of ketchup, 1/4 cup of chopped onions, 1 tablespoon of Worcestershire sauce, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper. Mix everything together thoroughly. Transfer the mixture into a loaf pan and bake for 45 to 50 minutes, or until the internal temperature reaches 160°F. Let it rest for 5 minutes before slicing and serving.

The Benefits of Eating Ground Beef Loaf

Ground beef loaf offers a range of health benefits, including being a good source of protein, vitamin B-12, and iron. Protein is essential for building and repairing muscles, while vitamin B-12 and iron are important for proper blood cell function and energy production. Eating ground beef loaf in moderation can be a part of a healthy and balanced diet.

The Risks of Consuming Too Much Ground Beef Loaf

While ground beef loaf can be part of a healthy, balanced diet, consuming too much can increase your risk of heart disease, certain types of cancer, and other health complications. The high fat content in ground beef can increase your LDL (bad) cholesterol levels, which can lead to plaque buildup in your arteries, which increases your risk for heart disease or stroke. To maintain a healthy diet divide your meal portions properly and consume it in moderation.

Variations of Ground Beef Loaf Recipes

There are many ways to customize your ground beef loaf recipe to your preferences. You can swap breadcrumbs for oats, add spices like garlic or cumin, use different sauces like BBQ or teriyaki, or even mix in vegetables like bell peppers or mushrooms. Experiment with different combinations to find your perfect ground beef loaf recipe.

How to Store and Reheat Ground Beef Loaf

To store leftover ground beef loaf, allow it to cool completely before wrapping it tightly in plastic wrap or aluminum foil. Place it in a refrigerator and use within 3-4 days. To reheat, preheat your oven to 350°F and place the meatloaf on a baking sheet. Bake for 15-20 minutes or until heated through.

Sides That Perfectly Complement a Ground Beef Loaf

A classic side dish for ground beef loaf is mashed potatoes or roasted vegetables, but there are many other options that pair well with it. These include macaroni and cheese, green beans, cornbread, or a simple side salad. Experiment with different sides to find your favorite combination.

Ground Beef Loaf for Special Occasions

Ground beef loaf can be elevated for special occasions by adding some extra ingredients or presenting it differently. You can add a layer of cheese or bacon to the top before baking, or even wrap it in bacon before baking. You can also shape the meat into individual portions or into a festive shape, like a heart for Valentine's Day.

Alternative Lean Protein Sources

If you're looking to reduce your consumption of red meat, there are plenty of alternative lean protein sources to choose from. These include chicken breast, turkey breast, fish, tofu, lentils, or beans.

Ground Beef Loaf FAQs

- Can I make ground beef loaf with turkey or chicken? - Yes, you can substitute ground turkey or chicken for the ground beef in your recipe. - How can I tell when my ground beef loaf is done?