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Homemade Keto Meat Loaf
Ingredients
- 1 pound (455 g) ground chuck
- 2 tablespoons (15 g) oat bran
- 1 egg
- 1/4 cup (60 ml) vegetable juice, such as V8
- 1/4 cup (40 g) minced onion
- 1/2 cup plus 1 tablespoon (135 g)
Keto No-Sugar-Ketchup.
- 3 teaspoons spicy mustard, divided
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 3 tablespoons (4.5 g) Splenda
- 1/2 teaspoon blackstrap molasses
Method
- Preheat the oven to 350°F (180°C, or gas mark 4)
- Plop the ground chuck, oat bran, egg, vegetable juice, onion, 1 tablespoon (15 ml) ketchup, 1 teaspoon spicy mustard, salt, and pepper into a big mixing bowl and use clean hands to smoosh it all together really well
- Pack it into a loaf pan to mold it and then turn it out onto the broiler rack
- Bake for 1 hour
- Twenty minutes before its done, combine the remaining 1/2 cup (120 ml) ketchup, the Splenda, blackstrap molasses, and the other 2 teaspoons of mustard
- Brush over the meat loaf to glaze and return to oven to finish baking
Makes 4 to 5 servings
- Assuming 5, each will have 19 g protein; 8 g carbohydrate; 1 g dietary fiber; 7 g usable carbs
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