Make sure to mash the black beans thoroughly, or the meatloaf will not hold together well. From “America’s Test Kitchen Healthy Family Cookbook.” Serves 8
Ingredients
MEATLOAF
2 large eggs
6 tablespoons low-sodium chicken broth
3 garlic cloves, minced
1 tablespoon tomato paste
2 teaspoons minced fresh oregano or 1/2 teaspoon dried
2 teaspoons chili powder
Salt and pepper
2 slices high-quality whole-wheat sandwich bread, torn into 1-inch pieces
1 (1 5-ounce) can black beans, rinsed
2 pounds 95 percent lean ground beef
4 scallions, minced
1 ear corn, kernels removed (or 3/4cup frozen kernels)
1 red bell pepper, stemmed, seeded and chopped fine
1 cup shredded 50 percent light cheddar cheese (about 4 ounces)
1/4 cup minced fresh cilantro
GLAZE
1/2 cup ketchup
2 tablespoons light-brown sugar
4 teaspoons cider vinegar
1 1/2 teaspoons minced canned chipotle chile in adobo sauce
Directions
For the meatloaf: Adjust an oven rack to the middle position and heat the oven to 375 degrees. Fold a piece of heavy-duty aluminum foil into a 10-by-6-inch rectangle, place in the center of a wire rack and place the rack on a baking sheet. Use a skewer to poke holes in the foil every 1/2 inch. Spray the foil with vegetable-oil spray.
Whisk the eggs, broth, garlic, tomato paste, oregano, chili powder, 1 teaspoon salt and 1/2 teaspoon pepper together in a large bowl. Add the bread and mash together with a rubber spatula until the mixture is uniform.
In a separate bowl, thoroughly mash the black beans with a potato masher until no beans are left whole. Add the mashed beans, ground beef, scallions, corn, bell pepper, cheddar and 2 tablespoons of the cilantro to the broth-bread mixture and combine with your hands until uniform.
Press the mixture together into a compact mass, then turn it out onto the prepared foil on the wire rack. Press the meat to the edges of the foil into a tidy 1 1/2-inch-thick loaf.
For the glaze: Whisk all the glaze ingredients together in a bowl until smooth. Brush half of the glaze over the meatloaf. Bake the loaf for 20 minutes.
Brush with the remaining glaze and continue to bake until the center of the loaf registers 160 degrees on an instant-read thermometer, 25 to 35 minutes. Let the meatloaf cool for 15 minutes. Sprinkle the remaining 2 tablespoons cilantro over the top before serving.
Per 1 1/4-inch-thick slice: 310 calories; 10g fat (including 4.5g saturated fat); 130 mg cholesterol; 20g carbohydrates; 34g protein; 3g fiber; 730 mg sodium.
