Recipe: Meatloaf

I’m currently working on cutting down on the amount of refined carbs and increasing protein intake, in order to get some energy boost after work to fuel my workouts and study sessions for my credentialing exams (first one is tomorrow – eek!). Having to squeeze into a bathing suit for our upcoming Dominican Republic trip is also a good incentive as well…

I’ve been looking around for a meatloaf recipe that does not call for bread or breadcrumbs as binders. This one I’ve found in a Betty Crocker cookbook calls for quick-cooking oats, which adds some nice fiber and even more protein to the beef.

Recipe adapted from Betty Crocker Cookbook


  • 1 lb 85% lean beef
  • 1/2 cup finely minced onion
  • 1 egg
  • 1/2 cup quick cooking oats
  • 1 tbsp
  • 1/4 cup milk
  • 1 tbsp paprika
  • 1 tsp salt
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp dry mustard
  • 1/4 tsp cayenne
  • 1 tsp pepper
  • 1/2 to 3/4 cup ketchup


  1. Preheat oven to 350 F.
  2. Add all ingredients EXCEPT KETCHUP into mixing bowl and mix well. Shape into a loaf and put in a 8 x 5 loaf pan. Note that the loaf pan won’t be completely filled.
  3. Coat top of meatloaf with ketchup.
  4. Bake for about 1 hr 20 mins, or until meatloaf is cooked to an internal temperature of 160F.

Recipe: Caesar salad

I’ve loved caesar salad for as long as I can remember! This version uses yogurt as a base, instead of an emulsion made from oil and raw egg, or God forbid, jarred mayonnaise. I love this healthier version, which packs in a boost of protein and has less fat than traditional caesar without sacrificing any of that savory, zippy flavor that I love. Without a raw egg, the dressing keeps a bit longer in the fridge as well. It’s delicious as a veggie dip, too.

Recipe adapted from Gimme Some Oven


Dressing (makes enough for 4 dinner servings)

  • 1/2 cup grated parmesan
  • 1/2 cup 0% Greek yogurt
  • 3 cloves garlic*
  • 2 tsp Worcestershire sauce
  • 1 tsp Dijon mustard
  • 5 anchovies packed in oil*
  • 1 tsp oil from anchovies
  • Few turns of black pepper
  • Water

Salad (makes enough for 2 dinner servings)

  • 2 cups dinosaur kale, tough ribs removed
  • 2 cups romaine, torn
  • 2 chicken breasts, cooked (I used these amazing instructions!)

* start with one of each if you’re not a fan of either ingredients, then add more to taste.


  1. Combine all ingredients (EXCEPT water) in a mini food processor and pulse.
  2. The dressing will be fairly thick. Add water, one tablespoon at a time, and pulse, until dressing reaches desired consistency.
  3. Toss kale and romaine with half the dressing. Top with chicken breasts and serve.
  4. Dressing will keep for a few days in the fridge, tightly covered, but it never lasts very long at my house. The dressing thickens up in the fridge, so you may need to add more water to thin it out a bit.


Recipe: Kalbi style flank steak

I recreated an amazing dish we had at Empire last week, a Korean style flank steak, and it turned out really well! R is not a fan of repeat meals, but he mentioned that he would be happy to eat this weekly. The apple is the secret ingredient in getting the meat nice and tender. Kiwi or Korean pears also do wonders for tenderizing the meat!


  • 2 to 2.5 lbs flank steak
  • 1/4 of medium sized onion
  • 1/4 of medium sized apple, unpeeled
  • 6 cloves garlic
  • 1″ segment ginger, peeled
  • A couple turns of ground black pepper
  • 1/2 cup soy sauce
  • 3 tbsp clear liquor that isn’t flavored too strongly (vodka or rum is good)
  • 1 tbsp mirin
  • 2 tbsp honey or corn syrup
  • 1 tbsp sesame oil
  • 2 tsp sugar
  • 1/2 cup water


  1. Cut steak into nice sized slab. I cut my 2.5lb piece into 5 pieces.
  2. Soak meat in cold water for about an hour.
  3. Puree all ingredients except for the steak in a blender or a food processor until smooth.
  4. Place steak and marinade in a gallon ziploc bag. Allow to marinate at least 24 hours in the fridge.
  5. Lay down a piece of foil on a large skillet or frying pan and preheat on medium high, until a few drops of water dropped on the foil sizzles. The foil is essential – this marinade really gets baked on otherwise!
  6. Take steak out of gallon ziploc and shake off excess marinade. Lay down on pan without crowding the pan or having the pieces touch. Allow to cook for 4 minutes on each side without disturbing. This yields a medium rare steak.
  7. Allow to rest for 5 minutes. Slice against the grain. Serve with rice and kimchi.