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A Brief History
of Meatloaf
BY DANA JACOBI
FOR THE AMERICAN INSTITUTE FOR CANCER RESEARCH |
Food history is full of surprises.
The history of an American staple, for example – meatloaf
– offers more than a trip down culinary lane. It provides
a glimpse into how advances in technology have shaped the way
we eat and prepare food today.
I was intrigued to discover
that my grandmother’s hand-cranked grinder, the kind that
attaches to the edge of a table, was key to meatloaf becoming
an everyday dish. Cooks relied on it, particularly in the early
half of the 20th century, until butcher shops installed refrigeration
units that were able to reliably store more perishable chopped
meat. In fact, when my mother bought chopped meat at the butcher
– well into the 1960s – she made him grind it in front
of her so she was sure that he used a clean machine and that
he gave her the lean ground round she asked for.
Early meatloaf recipes called
for veal, which was less expensive than beef at the time. The
meat in one widely published version was first cooked then chopped,
blended with other ingredients, molded, then cooked again into
a loaf.
Recipes indicate that meatloaf
as we know it today – blended with bread or cracker crumbs,
egg and seasonings, then baked in a rectangular pan – gradually
became popular between 1900 and the 1920s. Among the most popular
early recipes were several created by the Quaker Oats Company
using their product as binder in place of breadcrumbs.
Binder is an essential meatloaf
ingredient because it creates an even, smooth texture. In addition
to whole-wheat breadcrumbs, oats or even cooked rice, it can
include a generous amount of finely shredded or chopped cooked
vegetables like spinach, carrots or the broccoli used in this
recipe. Nutritionally smart, the vegetables help keep a meatloaf
nicely moist.
Also note that stuffing the
meatloaf with veggies and preparing individual portions, helps
to regulate the serving size. As research now points to a convincing
link between red meat and an increased risk for colorectal cancer,
experts recommend limiting red meat consumption to just 18 ounces
per week. These pint-sized, yet hearty cups provide less than
3 ounces each.
Broccoli
Stuffed Meatloaf - Makes
6 servings
- Canola oil cooking spray
- 1 Tbsp. olive oil
- 1 cup finely chopped onion
- 1 large garlic clove, finely
chopped
- 1 lb. lean (93 %) ground beef
- 1/2 cup whole-wheat breadcrumbs
- 1 egg white
- Salt and freshly ground black
pepper, to taste
- 1 cup steamed broccoli florets
- 1 1/2 tsp. dried oregano
- 1 Tbsp. grated Parmesan cheese
- 1 large plum tomato, cut into
6 slices
Preheat the oven to 350 degrees
F. Coat a muffin tin with six 2 1/2-inch cavities with cooking
spray and set aside.
In a medium skillet heat oil
over medium-high heat. Sauté onions and garlic until the
onions are soft, 5 minutes. Place one-third of the mixture in
a mixing bowl and the rest in another one.
To the bowl with one-third
of the onions, add meat, breadcrumbs, egg white, salt and pepper.
Using a fork, mix until well combined. Divide the meat into 6
portions. From one portion, pinch off about 1 1/2 tablespoons
of meat, shape it into a 2-inch x 1/2-inch patty, and set aside.
Place the rest of the portion into one of the muffin tin cups.
Using your fingers, press the meat firmly to line the cup like
a piecrust, pushing until it reaches 1/4-inch above the cup rim.
Repeat with the remaining portions of meat.
Finely chop broccoli and add
it to the bowl with the remaining onions. Mix in oregano and
cheese. Season to taste with salt and pepper. Using one-third
cup for each, pack the broccoli firmly into the meat-lined muffin
cups. Top each with a meat patty and seal around the edges by
pinching firmly. Set a tomato slice on top of each mini-meatloaf.
Cover the pan with foil, tucking it firmly under the rim to seal
it well.
Bake for 25 minutes. Remove
the foil and bake the meatloaves, uncovered, for
15 minutes longer. Let them sit in the pan for 5 minutes. Unmold
and serve, accompanied by your favorite tomato sauce, if desired.
Per serving: 170 calories,
6 g total fat (2 g saturated fat), 10 g carbohydrates, 18 g protein,
1 g dietary fiber, 250 mg sodium.
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WHAT'S NEW?
The American Institute for Cancer Research
(AICR) is the cancer
charity that fosters research on the relationship of nutrition,
physical activity and weight management to cancer risk, interprets
the scientific literature and educates the public about the results.
It has contributed more than $86 million for innovative research
conducted at universities, hospitals and research centers across
the country. AICR has published two landmark reports that interpret
the accumulated research in the field and is committed to a process
of continuous review. AICR also provides a wide range of educational
programs to help millions of Americans learn to make dietary
changes for lower cancer risk. Its award-winning New American
Plate program is presented in brochures, seminars and on its
Web site, 