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Meatloaf Makeover with Chipotle Ketchup

The smoky chipotle ketchup in this recipe takes this herb-laden meatloaf to the next level. Bulgur and spinach help to keep the meatloaf moist and lean.
Serves: 6
Cook Time: 45 min

Ingredients

Meatloaf

1 lb ground chicken
½ cup bulgur
⅔ cups water
1 cup onions, minced
1 clove garlic, minced
1 tsp olive oil
1 pkg frozen spinach, defrosted, drained and chopped
¼ tsp salt
½ tsp black pepper, freshly ground
¼ cup sesame seeds
2 tsp paprika

Chipotle Ketchup

1 tbsp chipotle peppers, in adobo sauce
¼ cup ketchup
¼ cup tomato paste
2 tbsp lemon juice, fresh
1 tsp cumin, ground

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  1. Puree the can of chipotles in adobo sauce.

  2. Combine chipotle puree with rest of ingredients in a small bowl. Set aside to allow flavours to mingle.

  3. In a saucepan over medium-high heat, bring water to a boil. Add bulgur; remove from heat. Let stand covered, for 20 minutes or until liquid is absorbed and grain is tender. Let cool.

  4. Dice the onions finely and mince the garlic. Sauté in olive oil in a non stick pan.

  5. Place package of defrosted frozen spinach in a colander and use your hands to squeeze out excess water.

  6. In a bowl combine bulgur with ground chicken, sautéed onion and garlic, spinach, salt, pepper, sesame seeds and paprika.

  7. Pat meatloaf mixture into a loaf pan that has been sprayed with vegetable cooking spray. Bake loaf in a preheated oven at 350ºF (180ºC), uncovered, for 45-60 minutes.

  8. Serve meatloaf with Chipotle Ketchup.

Nutrition Info

Per 220 g serving Amount
Calories280
Protein19 g
Fat15 g
Saturated Fat1 g
Carbohydrate21 g
Fibre5 g
Sugar5 g
Cholesterol55 mg
Sodium310 mg
Per 220 g serving % Daily Value
Potassium8
Calcium15
Iron20
Vitamin A90
Vitamin C35
Vitamin B612
Vitamin B1213
Folate5
Zinc14