You are in for a real treat with this one, my friends. In fact, this is probably one of my husband’s all-time favorites. As usual, this recipe includes only the Diabetic-friendly ingredients that helped me reverse my Type 2. It’s very beneficial for anyone who wants to get healthy.
Using a fat-free ground turkey (or chicken) is great because it is a very rich source of protein, niacin, vitamin B6 and the amino acid tryptophan, plus zinc and vitamin B12. This recipe also includes spinach, onions, garlic, cauliflower, green beans, bell peppers and hot peppers – which are chock full of Vitamins A, C, K, iron, folate, and potassium, and fiber. Don’t forget, you really are what you eat, and these ingredients give your body everything it needs to heal from an overabundance of sugar so you can return to a pre-diabetic or non-diabetic base line. So, let’s get into it!
Low-Carb Meatloaf with Mashed Cauliflower and Green Veggies
Serves three with lots of leftovers. Half all ingredients for less.
- 2 pounds ground turkey or chicken
- 3 cloves of fresh garlic
- 1 medium-sized green bell pepper
- 1 medium-sized red bell pepper
- 2 jalapenos or 2 habanero peppers (if you don’t like spicy, you can leave this out)
- 2 large onions
- 3 cups of fresh spinach
- 2 large eggs
- 3/4 cup of grated gouda, mozzarella or crumbled feta cheese
- 2 tablespoons of butter substitute (I use Smart Balance, but any substitute will do)
- Salt and pepper (2 teaspoons each)
- Oregano (2 tablespoons)
- Paprika (1 teaspoon)
- 1 medium sized cauliflower
- 3 cups fresh green beans
- 2 tablespoons sugar-free tomato paste
- 1 tablespoon spicy Dijon mustard
Pre-heat the oven to 400 degrees.
Step One: Lightly beat the eggs in a small bowl and set them aside. (You want them at room temperature when you use them.)
Step Two: Grate the gouda or mozzarella cheese – if you’re using feta, you can just crumble it into very small pieces – and set it aside.
Step Three: Grease a loaf pan with one tablespoon of the butter substitute and set it aside.
Step Four: Chop one onion as well as both bell peppers and finely chop the jalapenos or habanero peppers.
Step Five: Dice the fresh garlic cloves and set them aside.
Step Six: In a large mixing bowl, combine your ground turkey (or chicken) with the chopped onion, both chopped bell peppers, half of the diced garlic, the jalapenos or habanero peppers, and the raw spinach.
Step Seven: Add the beaten eggs and the cheese to the mixing bowl and combine all the ingredients together fully – don’t be afraid to use your hands, it’s the best way to really combine everything.
Step Eight: Add salt, pepper and oregano to the mixture and combine it thoroughly.
Step Nine: Add the mixture to the loaf pan and shape it, then sprinkle the paprika on top.
Step Ten: Put the meatloaf in the oven and set a timer for 45 minutes.
Step Eleven: While the meatloaf cooks, fill a large pot with water and bring it to a boil.
Step Twelve: As the water boils, cut up your cauliflower into small pieces, then add them to the boiling water. Boil them for around 6-8 minutes until they are very soft.
Step Thirteen: Drain the cauliflower and place them into either a food processor or, if you don’t have one, use a blender on the highest setting. Blend/chop them until they are very fine. Add the remaining garlic and one half tablespoon of butter substitute, plus salt and pepper to taste. Blend again until creamy.
Step Fourteen: In a small bowl combine the tomato paste with the Dijon mustard. This will go on top of the meatloaf (replaces sugary ketchup). Now, I’ve also served this without a topper and it’s just as delicious. Bear in mind, even sugar free tomato paste has some natural sugars from the tomatoes, so if your blood sugar spiked today, I’d skip this part).
Step Fifteen: By now, the meatloaf should have cooked for 45 minutes. If you’re opting to use the topper, remove the meatloaf and spread the tomato paste/mustard combo on the top. Cook the meatloaf for another 30 minutes, or until the interior temperature reaches 165.
Step Sixteen: Slice the other onion and wash and cut the green beans.
Step Seventeen: Add the onions and green beans to a skillet or pan with the remaining butter substitute and sauté for 5-7 minutes. Sprinkle with salt, pepper and oregano.
Remove the meatloaf from the oven and let it rest while you give the mashed cauliflower one last blend/mix. Check the taste and consistency – it should truly taste and feel like mashed potatoes. If not, blend it more to remove any chunks and salt/pepper to taste. You can microwave or heat them on the stove just until warm.
Slice the meatloaf and plate with with a scoop of mashed cauliflower and the green bean/onion combination. Then, sit back and watch your loved ones go mmmmmm all night long!