This meatloaf and gravy is meaty, rich and intensely satisfying. Made with ground bison, mushrooms and chunky vegetable gravy, it checks all the good and good-for-you boxes.
According to the Academy of Nutrition and Dietetics bison is lower in fat, contains less cholesterol and has fewer calories than beef. It’s also higher in protein, B vitamins and omega-3s, and yet it tastes very similar to beef. Bison are farm-raised, and the meat does not taste gamey.
I never miss an opportunity to experience gravy. My technique is to saute onion, celery and mushrooms, then use a portion of the vegetable mixture in the meatloaf. The remaining vegetables stay in the pan to become the gravy base while the meatloaf bakes. No binders or fillers such as eggs, breadcrumbs or oats are needed in the loaf, making it gluten-, egg- and dairy-free. To ensure the gravy is gluten-free as well, use chickpea flour instead of all-purpose flour and a gluten-free Worcestershire sauce such as Lea & Perrins.
Ground bison is widely available at supermarkets and grocery stores. Give it a try in this meatloaf or swap it in for your favorite ground beef recipes for a lighter, leaner red meat.
Bison Meatloaf
The fresh bay leaf lends an herbaceous layer of flavor to the gravy. Bay leaves are not toxic, but they will not soften during cooking and are not pleasant to eat. You can leave the leaf in the gravy as I do, but it’s not advised to eat it.
- 1 onion, chopped
- 1 celery, chopped
- 2 cloves garlic, very finely chopped
- 8 ounces sliced cremini mushrooms
- 1/2 teaspoon coarse kosher salt
- 1/4 teaspoon freshly ground black pepper
- 2 tablespoons chickpea or all-purpose flour
- 2 cups reduced-fat low-sodium chicken stock
- 1 fresh bay leaf
- 12 ounces ground bison
- 1 tablespoon Worcestershire sauce
- 1 teaspoon Dijon mustard
- 1/4 teaspoon cayenne
- 1/4 cup freshly chopped parsley, divided
- Heat the oven to 350 degrees. Spray a 9-inch-by-13-inch casserole dish or rimmed quarter-sheet pan with nonstick cooking spray.
- Heat a large skillet over medium heat and spray with nonstick cooking spray. Add the onion and celery. Cook until the vegetables are clear and translucent, about 3 minutes. Add the garlic and cook until fragrant, 45 to 60 seconds. Add the mushrooms and season with salt and pepper; stir to combine. Cook, stirring often, until the mushrooms are tender and the mixture is dry, 3 to 5 minutes.
- Transfer 1 cup of the mixture to a medium mixing bowl and spread it out with a spoon to cool to the touch more quickly.
- Add the flour to the remaining vegetables in the skillet and stir to combine. Add the stock and bay leaf. Stir to combine. Reduce the heat to low to gently reduce and thicken the gravy, stirring occasionally.
- While the gravy cooks, prepare the meatloaf: To the bowl of reserved vegetables, add the ground bison, Worcestershire sauce, mustard, cayenne and 2 tablespoons chopped parsley. Stir to combine. Spoon the mixture into the prepared casserole and shape it with your hands into an 8-inch by 4-inch rectangle about 1-inch thick. Transfer to the heated oven and bake until the meat reaches a minimum internal temperature of 160 degrees, about 30 minutes.
- Remove meatloaf from the oven and loosely tent with foil to keep warm while the juices redistribute, 2 minutes. Tip any cooking juices into the skillet of gravy and stir to combine. Make certain the gravy is thick enough to coat the back of a spoon. If not, increase the heat, stirring frequently, until thickened. Add the remaining 2 tablespoons chopped parsley to the gravy and stir to combine.
- Slice the meatloaf into 4 portions and serve topped with mushroom gravy.
Serves 4.
Per serving: 242 calories (percent of calories from fat, 52), 20 grams protein, 9 grams carbohydrates, 3 grams total sugars, 2 grams fiber, 14 grams total fat (6 grams saturated), 60 milligrams cholesterol, 309 milligrams sodium.
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