Caramelized Onions:

2 tbsp olive oil (30 mL)

2 cups sliced onions (500 mL)

1/tsp baking soda (1 mL)

1/tsp dried thyme (2 mL)

1/tsp black pepper (2 mL)

Seasoning salt, to taste

2 tbsp chicken stock* (30 mL)

Meat Loaf:

2 lbs lean ground beef (0.9 kg)

2 tbsp coconut flour (30 mL)

2 large eggs

2 tsp dried parsley (10 mL)

11/tsp salt (7 mL)

1 tsp black pepper (5 mL)

21/cups shredded Mozzarella cheese, divided (625 mL)


11/cups chicken stock; see below (375 mL)

1 tsp cornstarch (5 mL)

3 oz cream cheese (90 g)

1 tsp dried parsley

Salt and pepper, to taste

Preheat the oven to 350°F (180°C).

Caramelized onions:  In large nonstick frying pan, in olive oil and over medium heat, cook onions until beginning to turn brown.  Add baking soda and keep cooking until browned; sprinkle with thyme, black pepper and seasoning salt, to taste.  Stir in chicken stock and cook until liquid evaporates.

Meat Loaf:  In large bowl, place ground beef.  Pour coconut flour over top.  In small bowl, whisk eggs, parsley, salt and black pepper. Pour over meat. Using disposable plastic gloves mix the ground beef well with the coconut flour and egg mixture.  Turn out onto waxed paper.  Spread meat mixture to 10 x 12-inch (25 x 30 cm) rectangle.  Set aside 1/cup (125 mL) cooked onions and 1/cup (125 mL) shredded Mozzarella cheese.  Spread remaining onions over meat and sprinkle with 2 cups (500 mL) Mozzarella cheese, keeping the cheese well within the borders by about at least 1 inch (2.5 cm).  Using the wax paper, roll the meat loaf jelly-roll style, starting at the short end. Remove wax paper. Seal the ends completely to prevent the cheese from leaking out while baking.  Place seam side down in a 9 x 13-inch (23 x 33 cm) baking dish.  Bake 1 hour or until no pink remains; could take 20 minutes more!  Pour sauce over meat loaf and top with 1/cup (125 mL) shredded Mozzarella cheese, then 1/cup (125 mL) cooked onions.  Broil 3 minutes.  Allow to sit 10 minutes before slicing and serving.

Sauce:  In saucepot, combine chicken stock, cornstarch (whisked into a small amount of the stock first), cream cheese (broken into bits) and parsley.  Bring to boil while whisking occasionally.  Whisk until all the cream cheese is incorporated.  Season with salt and pepper, to taste.

*To make homemade chicken stock, place rotisserie chicken carcass in slow-cooker.  Add water to cover.  Add 1 tsp (5 mL) salt, 1 tsp parsley (1 mL), 1/2  tsp (2 mL) thyme (optional) and 1/tsp (2 mL) black pepper.  Place slow-cooker on low and cook overnight.  Strain and either refrigerate or freeze the chicken stock in an airtight container.  This chicken stock makes a wonderful base for soups and gravies.

Yield:  10 servings

1 serving

386.4 calories

27.1 g protein

27.9 g fat

1.2 g fiber

4.5 g net carbs

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