Low Sodium Savory Meat Roll
Elevate your dinner table with this flavorful and heart-healthy Low Sodium Savory Meat Roll—a comforting classic reinvented for those mindful of their salt intake. This easy-to-make dish combines lean ground beef, aromatic herbs like thyme and oregano, and a touch of low sodium soy sauce to pack in bold, savory flavors without sacrificing your dietary needs. Oats and egg provide structure, while a light ketchup glaze and olive oil create a golden, satisfying crust. Rolled to perfection and baked to juicy tenderness, this protein-packed recipe is ready in just over an hour and serves as a perfect centerpiece for a wholesome family meal. Pair it with fresh veggies or a green salad for a complete, low-sodium dinner that doesn’t skimp on taste!
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Recipe Information
Ingredients
- 500 grams lean ground beef
- 1 medium, finely chopped onion
- 2 minced garlic cloves
- 50 grams oats
- 1 large egg
- 2 tablespoons low sodium soy sauce
- 1 teaspoon black pepper
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 teaspoon ground mustard
- 2 tablespoons ketchup
- 1 tablespoon olive oil
- 2 tablespoons, chopped fresh parsley
Instructions
Preheat your oven to 375°F (190°C), and line a baking sheet with parchment paper.
In a large mixing bowl, combine the lean ground beef, finely chopped onion, minced garlic, oats, egg, and low sodium soy sauce.
Add black pepper, dried thyme, dried oregano, and ground mustard to the meat mixture and mix well until all ingredients are evenly distributed.
Place a large piece of plastic wrap on your work surface, and transfer the meat mixture onto the plastic wrap.
Shape the meat into a rectangular layer approximately ¾-inch thick.
Spread the ketchup evenly across the top of the meat mixture.
Using the plastic wrap to assist, carefully roll the meat into a log, similar to rolling sushi. Ensure the roll is tight and compact.
Transfer the meat roll onto the prepared baking sheet, seam side down. Discard the plastic wrap.
Brush the top of the meat roll with olive oil to ensure a golden brown crust when baked.
Bake the meat roll in the preheated oven for 40 to 45 minutes, or until the internal temperature reaches 160°F (71°C).
Once baked, remove the meat roll from the oven and let it rest for about 5 minutes before slicing.
Garnish with freshly chopped parsley and serve warm.
Nutrition Facts
Calories |
1307 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.5 g | 79% | |
| Saturated Fat | 20.4 g | 102% | |
| Polyunsaturated Fat | 4.5 g | ||
| Cholesterol | 529 mg | 176% | |
| Sodium | 1735 mg | 75% | |
| Total Carbohydrate | 63.6 g | 23% | |
| Dietary Fiber | 9.1 g | 32% | |
| Total Sugars | 13.3 g | ||
| Protein | 121.9 g | 244% | |
| Vitamin D | 1.3 mcg | 7% | |
| Calcium | 144 mg | 11% | |
| Iron | 17.8 mg | 99% | |
| Potassium | 750 mg | 16% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
