Chicken Meatloaf Recipe Is Healthier Southern Cooking (High Protein, Lower Fat) by Donna John
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With two deep freezes full of ground venison/beef, I make meatloaf quite often for my meat-and-potatoes husband. But right now, we're both trying to eat healthier. This low-fat meatloaf recipe from Healthier Southern Cooking: 60 Homestyle Recipes With Better Ingredients and All the Flavor by Eric and Shanna Jones uses lean ground chicken instead of ground beef. The meatloaf is seasoned to perfection and has that ketchup-style glaze on top so many enjoy.
To make this southern meatloaf recipe you will need the following ingredients: ground chicken, panko breadcrumbs, Parmesan cheese, light coconut milk, an egg, dried basil, paprika, garlic powder, salt, black pepper, fresh garlic, onion, tomato sauce, Worcestershire sauce, onion powder and ground mustard. The meatloaf ingredients are mixed together, put into a loaf pan and baked while you make the quick sauce that's reminiscent of barbecue sauce. Delicious.
The original chicken meatloaf recipe calls for pink Himalayan sea salt, but I used regular sea salt. Adjust the amount of salt and black pepper to fit your tastes. This recipe could be made with ground turkey or even ground beef.
Serve this healthier chicken meatloaf for dinner with your favorite side dishes. The cookbook authors like to serve it with creamy mashed potatoes and southern green beans.
Cuisine: American
Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 55 minutes
Servings: 6
Ingredients
- 2 pounds lean ground chicken
- 1/2 cup panko
- 1/3 cup grated Parmesan cheese
- 1/4 cup light coconut milk
- 1 egg
- 1 tablespoon dried basil
- 2 teaspoons paprika
- 1 teaspoon garlic powder
- 2 teaspoons black pepper (divided)
- 1 1/4 teaspoons sea salt, divided (see Recipe Notes)
- 1 tablespoon minced garlic
- 1 1/2 cups chopped onion
- 2 cups tomato sauce
- 1/4 cup brown sugar
- 1 teaspoon Worcestershire sauce
- 1/2 teaspoon onion powder
- 1/4 teaspoon ground mustard
Here's how to make it:
- In a bowl, combine the ground chicken, panko, Parmesan, coconut milk, egg, basil, paprika, garlic powder, 1 teaspoon of black pepper, 1 teaspoon salt, minced garlic and chopped onion. Mix well. Put the mixture into a 9x5-inch loaf pan. (The meatloaf could be shaped and baked in a 13x9-inch baking pan or similar size baking dish.) Cover and bake in a preheated 375-degree F oven for 30 minutes.
- While the meatloaf bakes, stir together the tomato sauce, brown sugar, Worcestershire sauce, onion powder, ground mustard, remaining 1 teaspoon of black pepper and remaining 1/2 teaspoon of salt in a saucepot. Cook over medium heat, stirring occasionally, for about 5 minutes. Remove from heat and set aside.
- Remove the meatloaf from the oven and spread the tomato sauce mixture over the meatloaf. Continue to bake, uncovered, for about 15 more minutes or until meatloaf is cooked through. The meatloaf is cooked through when it hits 165 degrees F internal temperature. Let the meatloaf sit for 10 minutes before slicing.
Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. Any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.
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