Mushrooms add texture to meat loaf without adding fat

If you’re thinking about eating less meat, you’re headed in the right direction for better health. Meats high in saturated fats are associated with inflammation and heart disease. Portion control helps. Meatless meals help. And so does tricking your taste buds with mushrooms.

The flavor of mushrooms is called umami (oo-ma-me), and it mimics the taste of meat. Mushrooms are free of fat and cholesterol, and they’re low in calories. They provide key minerals like the antioxidant selenium, which helps protect against heart disease, some cancers and other illnesses. Copper in mushrooms helps make red blood cells, and it maintains bone and nerve health. The riboflavin (vitamin B2), niacin (vitamin B6) and pantothenic acid in mushrooms help convert food into energy..

In today’s recipe for Mushroom Meat Loaf, we’ll be treating our taste buds to a combination of chopped portabello mushrooms and lean ground beef. Our recipe provides a familiar texture and flavor but drastically reduces the saturated fat and calories. In the end, you’ll have a nutritious and delicious meal for less money, less cholesterol and fewer calories.

If you’re thinking about side dishes for your Mushroom Meat Loaf, why not try green beans, a tossed salad or some roasted veggies. With these choices, you can enjoy a comforting meal with lots of health benefits.

Bethany Thayer is a registered dietitian nutritionist with Henry Ford Health. For more recipes and health information, visit henryford.com/blog. For questions about today's recipe, email HenryFordLiveWell@hfhs.org.

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Mushroom Meatloaf

Makes: 8 servings/ Prep time: 15 minutes / Total time: 1 hour 15 minutes

Vegetable oil cooking spray

1 pound portobello mushrooms

1 pound 90% lean ground beef

¾ cup whole-wheat bread crumbs

½ cup minced onion

2 garlic cloves, minced

1/3 cup fat-free milk

2 tablespoons ketchup

4 egg whites, beaten

¾ teaspoon Italian seasoning

½ teaspoon salt

½ teaspoon ground black pepper

Preheat oven to 350 degrees. Spray a 9-by-5-inch loaf pan with vegetable oil cooking spray and set aside. Slice mushrooms. Working in batches, chop the mushrooms in a food processor until they are thoroughly minced.

In a large mixing bowl, combine ground meat, minced mushrooms, bread crumbs, onion, garlic, milk, ketchup, egg whites, Italian seasoning, salt and pepper. Mix well to make sure mushrooms and ground beef are combined.

Spread mixture into prepared loaf pan. Bake for 50 to 60 minutes or until the internal temperature is 160 degrees. Remove from oven and let set for 10 minutes before slicing.

From Henry Ford LiveWell.

204 calories (32% from fat), 7.5 grams fat (2.5 grams sat. fat), 13 grams carbohydrates, 20 grams protein, 348 mg sodium, 48 mg cholesterol, 51 mg calcium, 1.5 grams fiber. Food exchanges: 2 1/2 protein, 2 vegetables.

This article originally appeared on Detroit Free Press: Mushrooms add texture to meatloaf without adding fat