November 22, 2010 in Features

Dinner in Minutes: Individual meatloaves pair well with potatoes

Linda Gassenheimer McClatchy
 

This is the perfect time of year for meatloaf and mashed potatoes. My secret is to bake meatloaf on a sheet pan, which allows hot air to circulate all around the meat for quick cooking.

While it’s in the oven, you can whip up tasty mashed potatoes. Don’t be put off by all the garlic in this recipe; boiling tames its flavor.

Alternatively, cut two 6- to 8-ounce potatoes in half, bake them with the meatloaf and serve with sour cream and chives.

This meal contains 669 calories per serving, with 24 percent of calories from fat.

Maple Syrup-Glazed Meatloaf

Vegetable oil spray

1/2 cup chopped/diced frozen onion

1/2 cup chopped/diced frozen green bell pepper

3/4 pound extra-lean ground beef

2 teaspoons ground sage

1/2 cup plain bread crumbs

3 tablespoons maple syrup (divided)

1 egg white

Salt and freshly ground pepper

Heat oven to 400 degrees. Line a baking sheet with foil.

Microwave onion and bell pepper 1 minute on high in a bowl to defrost. Mix in beef, sage and bread crumbs. Add 2 tablespoons maple syrup, egg white and salt and pepper to taste; mix well.

Shape into 2 loaves, about 4 by 6 inches, on prepared pan. Bake 10 minutes. Remove from oven, drizzle with remaining syrup and bake 3 to 5 minutes, until meat reaches 145 degrees.

Yield: 2 servings.

Nutrition per serving: 466 calories (22 percent from fat), 11.7 grams fat (4.5 grams saturated, 5 grams monounsaturated), 216 milligrams cholesterol, 42.7 grams protein, 46 grams carbohydrates, 2.8 grams fiber, 313 milligrams sodium.

Garlic Whipped Potatoes

3/4 pound red potatoes

16 medium garlic cloves, peeled

2 tablespoons heavy cream

Salt and freshly ground pepper

Scrub potatoes (do not peel) and cut into 1-inch pieces. Place in a large saucepan with the garlic and add water to cover. Bring to a boil and cook, covered, 10 minutes.

Set aside 1/3 cup cooking water and drain potatoes. Mash them, beating in the cream, reserved water and salt and pepper to taste.

Yield: 2 servings.

Nutrition per serving: 203 calories (27 percent from fat), 6.1 grams fat (3.5 grams saturated, 1.6 grams monounsaturated), 20 milligrams cholesterol, 5 grams protein, 35.4 grams carbohydrates, 3.7 grams fiber, 54 milligrams sodium.

Linda Gassenheimer is the author of 14 cookbooks including her newest, “Mix ’n Match Meals in Minutes for People with Diabetes,” and “Prevention’s Fit and Fast Meals in Minutes.” Visit her Web page at www.DinnerInMinutes.com or e-mail her at Linda@DinnerInMinutes.com.


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