I had meatloaf for breakfast today. Yep, that’s right meatloaf. And it was damn good too! Not to mention, super-duper low in carbs. Only bolused 1.5 units for the whole kit and caboodle.
Let me back up for a minute – I’ve been in a bit of a food rut lately. I feel like I’ve been buying the same set of groceries for years now: lettuce, chicken breasts, egg white salad, cheeses, liquid egg whites, assorted cruciferous vegetables, and turkey. Two weeks go by aaaaaaand repeat. My lunches have been getting a wee bit redundant these days, and the fact that I’m known at the office as the one who makes the “stinky” breakfasts (micro waved egg whites don’t exactly smell “fresh”) isn’t a good thing. Also, when the weather starts to turn, I crave warm comfort food, but creamy soups or pastas pack more carbs than a bakery.
So imagine my delight when my friend Danielle sent me a bunch of ‘betes cook books that her company, Agate Surrey, publishes. I scoured all of them for some new ideas, and there are some awesome options in there. One thing to note though is that many of these books are geared towards Type 1s and Type 2s, so there’s definitely recipes in there that are not low carb, but are instead low fat or low calorie. Don’t assume everything in any “diabetic cookbook” is going to fit your personal meal plan.
If you want to make sure you’re cooking low carb right off the bat before reading through the nutrition information included for each recipe (so helpful for dosing!), then pick up “Diabetes Snacks, Treats, and Easy Eats” pictured on the right here because it labels each recipe as “low carb, “low fat,” and/or “low sodium” right there in the title.
I decided to test drive the meatloaf last night from “1,001 Delicious Recipes for People with Diabetes”, (pictured at the top of this post) and it was so dang good that’s how I ended up having it for brekky. Instead of serving it with the traditional mashed potatoes (bolus nightmare), I had a serving of Trader Joe’s creamy Cheese Yogurt on the side, which made it a sort of Mediterranean-meets-midwest dish, and it clocked in at only 16.3 carbs, with a portion size large enough to keep me full for hours.
The process is simple enough – you combine all the ingredients (listed below) in a bowl, mash ‘em up, and shove it in a loaf pan (it’s quite literally a loaf of meat). Then it bakes in the oven at 350 for an hour and voila: low-carb lusciousness.
Here’s the super-simple ingredient list – and you can add or sub veggies as you like, or throw some cheese on top of the cooked loaf before serving – mix it up!
1.5 lbs very lean ground beef
1 cup quick-cooking oats
½ cup fat-free milk
¼ cup ketchup or chili sauce
½ cup chopped onion
½ cup chopped green bell pepper
1 teaspoon minced garlic
1 teaspoon dried Italian seasoning
¼ teaspoon salt
½ teaspoon pepper